Lunge

Purpose

The lunge is a unilateral lower body exercise that builds leg strength, improves balance, and enhances coordination while targeting the quadriceps, glutes, and hamstrings.

Primary muscles worked: quadriceps, glutes, hamstrings, core

Equipment needed: bodyweight, dumbbells, barbell, kettlebells

Difficulty level: beginner

Step-by-Step Technique

1. 1. Stand with feet hip-width apart, core engaged
2. 2. Step forward with one leg, landing heel first
3. 3. Lower body until both knees are bent at 90 degrees
4. 4. Front knee tracking over ankle, not past toes
5. 5. Back knee hovering just above floor
6. 6. Push through front heel to return to starting position
7. 7. Alternate legs or complete all reps on one side

Common Mistakes to Avoid

• • Stepping too short or too long
• • Front knee caving inward
• • Torso leaning forward excessively
• • Not lowering deeply enough
• • Letting back knee slam to floor
• • Losing balance or wobbling

Progressions

Start with easier variations and gradually progress to more challenging ones as you build strength:

1. 1. Static lunges (no walking)
2. 2. Walking lunges
3. 3. Reverse lunges
4. 4. Dumbbell lunges
5. 5. Barbell lunges
6. 6. Deficit lunges (on platform)
7. 7. Jumping lunges

Exercise Demonstration