3-D Lunge
The 3-D Lunge is a compound exercise that mainly works the glutes & hips and quads, with help from the core and hamstrings. No equipment needed: it uses just your bodyweight.
3-D Lunge Muscles Worked
Primary
Glutes (gluteus maximus); Quads (quadriceps femoris)
Secondary
Obliques; Hamstrings
How to do the 3-D Lunge
Setup
Stand tall with feet hip-width apart.
Ensure you have enough space behind you to step back comfortably.
Movement
Take a controlled step backward with one leg.
Keep your torso upright and core engaged.
Lower your hips until both knees are bent at approximately a 90-degree angle, with the back knee hovering just above or lightly touching the floor.
Ensure your front knee stays aligned with your ankle, not caving inward.
Push through the heel of the front foot to return to the starting position.
Complete the desired number of repetitions before switching sides, or alternate legs for every rep.
3-D Lunge FAQs
What muscles does the 3-D Lunge work?
The 3-D Lunge mainly works the glutes & hips and quads, with help from the core and hamstrings. The main muscles are the gluteus maximus and quadriceps femoris.
What equipment do you need for the 3-D Lunge?
None. The 3-D Lunge is a bodyweight exercise, so you can do it anywhere.
Is the 3-D Lunge a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the 3-D Lunge go on?
It belongs on leg day in a push/pull/legs routine.
Training calculators
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