Hip Lunge
Strengthen legs & glutes with Hip Lunges! Improve balance & mobility. A powerful lower body exercise for all fitness levels.
The Hip Lunge is a compound exercise that mainly works the glutes & hips and quads, with help from the hamstrings and lower back. You'll need: barbell or dumbbells.
Required Equipment
Hip Lunge Muscles Worked
Primary
Glutes (gluteus maximus); Quads (quadriceps femoris)
Secondary
Hamstrings; Spinal Erectors (erector spinae)
Hip Lunge Variations and Alternatives
How to do the Hip Lunge
Instructions for the Hip Lunge:
Stand tall with your feet hip-width apart. If using weights, hold a dumbbell in each hand at your sides or position a barbell across your upper back.
Take a large step forward with one foot, keeping your torso upright and your core engaged.
Lower your body towards the ground by bending both knees. Your front thigh should be parallel to the ground and your back knee should come close to the floor without touching it.
Ensure that your front knee does not extend past your toes and keep your weight mainly on your front heel.
Push through your front heel to raise your body back to the starting position.
Repeat for the desired number of reps before switching legs.
Perform the exercise with controlled movements, and ensure proper form to maximize its effectiveness and prevent injury. Adjust the number of sets and reps to match your fitness level and goals. If you are a beginner, try performing the exercise without weights first, and as you progress, you can add weights for additional resistance.
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Hip Lunge FAQs
What muscles does the Hip Lunge work?
The Hip Lunge mainly works the glutes & hips and quads, with help from the hamstrings and lower back. The main muscles are the gluteus maximus and quadriceps femoris.
What equipment do you need for the Hip Lunge?
Barbell or dumbbells.
Is the Hip 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 Hip Lunge go on?
It belongs on leg day in a push/pull/legs routine.
What are some Hip Lunge variations and alternatives?
Similar exercises include the Alternating Sprinter Lunge, Balance Rear Lunge, Barbell Curtsey Lunge and Barbell Forward-Backward Lunge.
Training calculators
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