Lunge
Description
The bodyweight lunge is the foundational single-leg exercise — a simple forward step down and back up that builds the quads, glutes, and balance. It is the starting point for all lunge variations and an excellent warm-up, conditioning, or rehabilitation exercise.
Muscle Group
Equipment Required
Lunge Instructions
- Stand tall with feet hip-width apart. Place your hands on your hips or in front for balance.
- Step your right foot forward roughly two to three feet.
- Lower your back (left) knee straight down toward the floor by bending both knees together.
- Descend until your back knee is roughly an inch above the floor. Your front thigh should be parallel to the floor.
- Drive through your front (right) foot to push back up to the starting position.
- Step the right foot back to your starting stance. That is one rep.
- Repeat with the left leg stepping forward. Continue alternating until you complete the desired total reps per leg.
- Keep your torso upright the entire time. Progress by adding dumbbells or a barbell.
Lunge Form & Visual
Lunge Benefits
- Foundational single-leg exercise for all fitness levels
- Builds quads, glutes, and balance with no equipment
- Trains coordination and proprioception
- Exposes and corrects left-right imbalances
- Works anywhere — no equipment needed
- Excellent warm-up or rehabilitation exercise
Lunge Muscles Worked
- Quadriceps
- Gluteus maximus
- Hamstrings
- Adductors
- Calves (stabilizer)
- Core (stabilizer)
Lunge Variations & Alternatives
- Dumbbell Lunge
- Barbell Lunge
- Walking Lunge
- Bulgarian Split Squat
- Reverse Lunge
- Lateral Lunge
- Curtsy Lunge
- Crossover Reverse Lunge
