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LegsBeginner

Lunge

Step forward or backward and lower until both knees are at ninety degrees. A single-leg exercise you can do anywhere, and it exposes differences between left and right.

Feels in
Quadriceps, glutes, balance
Needed
Nothing, dumbbells optional

Step by step

  1. 1Stand tall, feet hip-width apart, abs braced.
  2. 2Step back and lower until your rear knee almost touches the floor.
  3. 3Push through your front leg to return to the starting position.
  4. 4Switch legs and keep the tempo even.

Watch for

  • Torso upright
  • Knee above the ankle
  • Take a big enough step

Common mistakes

  • Too small a step, so your knee travels too far forward.
  • Leaning your torso forward.

Too heavy

Hold on to a door frame for balance.

Too light

Dumbbells in both hands, or a walking lunge.

Injury prevention —

Step backward instead of forward if your knees are sensitive; that asks less of your knee tendons.

Frequently asked questions

Which muscles does the Lunge train?

Quadriceps, glutes, balance

What do you need for the Lunge?

Nothing, dumbbells optional

What are common mistakes in the Lunge?

Too small a step, so your knee travels too far forward. Leaning your torso forward.

What if the Lunge is too hard?

Hold on to a door frame for balance.

How do you make the Lunge harder?

Dumbbells in both hands, or a walking lunge.

Take this exercise further

Put it in your own training programCalculate your 1RM for your working weight

More exercises for the same muscles

General information, not medical advice. If you have pain or an injury, discuss the exercise with your doctor or physiotherapist first.

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