Lunges are a fundamental lower body exercise that builds leg strength, muscle, and single-leg stability. Unlike bilateral exercises such as squats, lunges challenge each leg independently, helping identify and correct muscle imbalances.
Whether you are an athlete, bodybuilder, or general fitness enthusiast, lunges deserve a place in your training program for their unique benefits.
Muscles Worked
Quadriceps
The quads are primary movers during lunges, especially the front leg. They work to extend the knee and control the descent.
Glutes
The gluteus maximus of the front leg drives hip extension during the push back to standing. Longer stride lengths increase glute involvement.
Hamstrings
The hamstrings assist with hip extension and help stabilize the knee joint throughout the movement.
Core
Your core muscles work constantly during lunges to maintain balance and keep your torso upright.
Proper Lunge Form
Stand tall with feet hip-width apart. Take a controlled step forward with one leg, landing heel first. Lower your body until both knees form approximately 90-degree angles.
Keep your torso upright and core engaged throughout the movement. Your front knee should track over your toes but not extend far beyond them. Push through your front foot to return to standing.
The back knee should lower toward the floor without touching it. Maintain control throughout the descent and ascent.
Lunge Variations
Reverse Lunges
Stepping backward instead of forward is often easier on the knees and allows for better balance. This variation is excellent for beginners.
Walking Lunges
Rather than returning to the starting position, continue walking forward with each lunge. This variation is excellent for conditioning and muscular endurance.
Bulgarian Split Squats
With the back foot elevated on a bench, this variation increases range of motion and places greater demand on the front leg.
Weighted Lunges
Hold dumbbells at your sides or a barbell on your back to add resistance. Progress weight gradually as your strength and balance improve.
Common Mistakes
Avoid letting your front knee cave inward. Keep it tracking over your toes. Also, maintain an upright torso rather than leaning forward excessively. Take adequate stride length to allow proper depth.
Programming
Include lunges 1-2 times per week. Perform 3-4 sets of 8-12 reps per leg. Begin with bodyweight and add resistance as your technique solidifies.