Lunge
UpdatedBuild strength & balance! Lunge your way to a fitter you with this effective lower body exercise. Tone legs & glutes!
The Lunge is a compound exercise that mainly works the quads and glutes & hips, with help from the hamstrings, calves / shins and core. No equipment needed: it uses just your bodyweight.
Lunge Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Hamstrings; Lower Calf (soleus); Abdominals (rectus abdominis)
Lunge Variations and Alternatives
How to do the Lunge
Stand with your feet together, hands on your hips or by your sides, and your shoulders back and down.
Take a large step forward with one foot and shift your weight forward so your heel hits the floor first.
Lower your body until the front thigh is parallel to the floor and the back knee is bent at about a 90-degree angle, just off the floor. Keep your back straight and avoid leaning forward.
Press into your front heel to drive back up to the starting position.
Repeat the movement on the other leg.
Perform the desired number of reps and sets, alternating legs each time.
Tips: - Make sure your front knee is directly above your ankle, not pushed out too far. - Ensure your front foot is flat on the floor. - Your torso should remain upright throughout the movement; avoid hunching forward. - Engage your core to help maintain balance. - If using weights, hold a dumbbell in each hand by your sides or place a barbell across your shoulders. - Keep your movements controlled, especially when lowering your body towards the ground.
---
Lunge FAQs
What muscles does the Lunge work?
The Lunge mainly works the quads and glutes & hips, with help from the hamstrings, calves / shins and core. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Lunge?
None. The Lunge is a bodyweight exercise, so you can do it anywhere.
Is the 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 Lunge go on?
It belongs on leg day in a push/pull/legs routine.
What are some Lunge variations and alternatives?
Similar exercises include the 4-Reverse & 4-Side Tap Lunge, Alternating Sprinter Lunge, Balance Rear Lunge and Barbell Curtsey Lunge.
Training calculators
Work out the numbers behind your training before your next session.