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: quadriceps, glutes, hamstrings, core

Equipment: bodyweight, dumbbells, barbell, kettlebells

Difficulty: beginner

PROGRESSIONS

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

Static lunges (no walking)
Walking lunges
Reverse lunges
Dumbbell lunges
Barbell lunges
Deficit lunges (on platform)
Jumping lunges

STEP-BY-STEP TECHNIQUE

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

COMMON MISTAKES

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

EXERCISE DEMONSTRATION

Person performing dumbbell lunge: front knee at 90 degrees over ankle, back knee above floor, torso upright

TIMER & PROGRESS

01:00

Ready - Click Start to begin

SETS COMPLETED

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