This exercise involves stepping forward with one leg and lowering the body until the front knee is bent at a 90-degree angle, while keeping the back leg straight. The exercise targets the quadriceps, glutes, and hamstrings.

Muscle Group

Equipment Required

Lunge Instructions

  1. Stand with your feet hip-width apart and your hands on your hips.
  2. Take a big step forward with your right foot, keeping your left foot in place.
  3. Bend both knees to lower your body towards the ground, keeping your back straight.
  4. Stop when your right thigh is parallel to the ground and your right knee is directly above your ankle.
  5. Push through your right heel to stand back up to the starting position.
  6. Repeat on the other side, stepping forward with your left foot.
  7. Continue alternating legs for the desired number of repetitions.

Lunge Form & Visual


Lunge Benefits

  • Strengthens the quadriceps, hamstrings, and glutes
  • Improves balance and stability
  • Increases flexibility in the hips and legs
  • Engages the core muscles for added stability
  • Can be modified for different fitness levels and goals
  • Helps to improve posture and alignment
  • Can be done with or without weights for added resistance

Lunge Muscles Worked

  • Quadriceps
  • Glutes
  • Hamstrings
  • Calves
  • Core

Lunge Variations & Alternatives