How to do Lunges are a powerful exercise, allowing you to shape and strengthen almost every muscle in the lower body. Learn to do lunges with good form, and this lower body exercise can become a valuable part of any strength training or circuit training workout regimen.
Stand in a split stance with the right foot roughly 2 to 3 feet in front of the left foot. Your torso is straight, the shoulders are back and down, your core is engaged, and your hands are resting on your hips.
- Bend the knees and lower your body until the back knee is a few inches from the floor. At the bottom of the movement, the front thigh is parallel to the ground, the back knee points toward the floor, and your weight is evenly distributed between both legs.
- Push back up to the starting position, keeping your weight on the heel of the front foot.
Benefits of Lunges
Lunges are a multi-joint exercise that can help tone and strengthen many of the muscles in your lower body. These include the quads (front of the thighs), hamstrings (back of the thighs), glutes (buttocks), and calves (back of the lower legs).
Your hip flexors are stretched during lunges. This improves their flexibility and prevents the shortening and tightness that can occur when you sit for long periods of time.1 You also engage your core muscles for stability, which can help you maintain balance2 and prevent injury.
Another benefit of lunges is that they are a functional exercise. This means they mimic actions you do throughout your daily life, such as picking something up off the floor. Since lunges work large lower-body muscle groups, they can also boost your metabolism.
Compared to other lower-body exercises like squats, the split stance used in lunges shifts the load on your body, allowing you to work each leg more independently.
Other Types of Lunges
There are many types of lunges, making them more accessible to new exercisers and more challenging for advanced exercisers.
Assisted Lunge
With this type of lunge, you hold onto a stationary object, such as a wall or chair, for better balance. This allows you to focus on form without worrying about leaning to one side or the other. Place your palms on the object to steady yourself as you lower and raise yourself back up.
Half Lunge
This type has a shorter range of motion because you can only lower halfway compared to a standard lunge, stopping long before your front knee reaches a 90-degree angle. This can help you maintain good form without putting too much stress on your knee joints.
Front Leg Elevated Lunge
Another variation is to place your front foot on a step or small platform if your knees hurt from regular lunges. Make sure your entire front foot is on the step or platform and lower your body until your front thigh is parallel to the floor.
Dumbbell Lunge
You can add intensity to your lunge by holding dumbbells during the movement. The dumbbell lunge follows the same basic steps, but you hold a weight in each hand and your arms hang at your sides instead of resting on your waist.
Barbell Lunge
A barbell allows you to use heavier weights when lunging because the weight is distributed evenly across the body. It's important to maintain good balance before trying this version. Hold the barbell at your upper shoulders when doing these lunges.
Forward Lunge
In this running lunge variation, start by standing straight with your feet slightly apart, then take a big step forward. Lower your body until your front thighs are parallel to the floor. Your front knee is over your toes. Then, press up through your front heel to return to a standing position.
You can also do this lunge with a dumbbell in each hand as you progress (shown below). Since this variation requires more balance, it should only be attempted after you've mastered a basic lunge.
Forward Lunge with Reach
This move is great for the entire body and will challenge your balance and core strength. Step into a forward lunge position and extend your arms fully forward, as if your fingertips are pointing to a spot a few feet in front of you. Return your hands to your hips as you stand back up.
Sliding Lunge
If you want a lunge variation that's more challenging for your core and quads, the sliding lunge is beneficial. Get into a split position with a paper plate under your back foot. Slide your back leg further back as you lower into a lunge position, then pull it back up as you stand.
Side Lunge
The side lunge focuses on the inner thighs, including the hips and glutes. Stand with your feet together, then take a wide step to the right (foot pointed forward).
Bend your right knee and lower your body down, making sure your front knee doesn't extend beyond your toes. Straighten your right leg and step your foot back to the starting position.
Rear Leg Elevated Lunge
Elevating your back leg takes the traditional lunge a step further and places more emphasis on the quadriceps muscles in your back leg.
Place the top of your back leg on a bench or exercise ball and do your lunge in this position. Grab the dumbbells and extend them out in front of you as you lower down for a more challenging position, as shown in the picture.
Low Lunge
Unlike a traditional lunge, this variation requires a tighter, shorter move. It really challenges the glutes and thighs of the front leg while engaging the core.
To do this, step back with your back leg as far as you can and lower your body by bending your front knee and keeping your back leg straight. Then, straighten your front leg to return to the starting position.
Lunge Deadlift
This advanced exercise focuses more on the hamstrings and glutes of the front leg. Step forward into a lunge and hinge forward at the hips and bring the dumbbells toward your front ankle. Return your torso to an upright position and stand up as you bring your front leg back.
Common Mistakes
Avoid these mistakes that can reduce the effectiveness of the lunge or even cause strain or injury.
Lunging too far forward
During a lunge, it's easy to put too much stress on the knee by extending this joint beyond the toes. Although your knees may come forward slightly, be careful not to lean forward while lunging.
Another important thing to keep in mind is to keep your front knee in line with your second toe during the lunge. Tucking your hips slightly during the movement and checking your form in front of a mirror can help.
Externally rotating your back knee
Since lunging can throw you off balance, you can rotate your back knee outward to find stability. Some people naturally rotate their back knee due to different biomechanics or their inherent habits over the years.
Twisting your knee inward or outward during a lunge can lead to pain and injury. If you experience pain in your back knee, check your alignment in front of a mirror to make sure you are not inadvertently rotating your knee inward or outward.
Too close or wide stance
Each person has a different stance based on height, leg length, and what feels comfortable. However, placing your feet too close together puts too much stress on your knees, while placing your feet too far apart can cause the flexibility of your back leg to be lost and create an already unstable position.
Test your stance by getting into a lunge position. Lower your entire body and place your back knee on the floor (make sure you’re on a mat or other padded surface). Doing so will help you see if both of your knees are at a 90-degree angle. If not, adjust your stance.
Safety and Precautions
If you have a knee injury or condition, talk to your doctor or physical therapist to see if lunges should be avoided or modified. (Keep in mind that even modifications may not work for everyone.) If you’re pregnant, limit yourself to static lunges only during the third trimester.
Another thing to be aware of is the flexibility of your quads and hip flexors. If these areas are tight, your form can be compromised and you may feel tension in your kneecaps.
To avoid this condition, either reduce your range of motion and/or stretch your quads before lunging. If you feel pain during a lunge, stop the exercise immediately.
Beginners can start with one exercise (such as a basic lunge) and do one to two sets of 10 to 16 repetitions, adding weight as they feel comfortable. Intermediate and advanced exercisers can choose one to three lunge variations for each workout, doing one to three sets of 10 to 16 repetitions.
Lunges FAQ: How to Do Lunges Properly
1. What are lunges?
Lunges are a type of strength-training exercise that targets the muscles in your lower body, including the quadriceps, hamstrings, glutes, and calves. They also improve balance and stability.
2. How do I perform a basic lunge?
Follow these steps:
- Stand upright with your feet hip-width apart.
- Take a step forward with one leg, lowering your hips until both knees are at 90-degree angles.
- Ensure your front knee is directly above your ankle and your back knee hovers just above the ground.
- Push back up to the starting position.
- Repeat on the other leg.
3. What are some common mistakes to avoid when doing lunges?
- Knee Alignment: Avoid letting your front knee extend past your toes.
- Back Posture: Keep your back straight and chest lifted.
- Uneven Weight Distribution: Distribute weight evenly between both legs.
- Rushing: Perform the movement slowly and with control.
4. What muscles do lunges work?
- Lunges primarily target:
- Quadriceps
- Glutes
- Hamstrings
- Calves
5. Are there different types of lunges?
- Yes! Variations include:
- Reverse Lunges: Step backward instead of forward.
- Walking Lunges: Alternate legs while moving forward.
- Side Lunges: Step to the side to target inner thighs.
- Jump Lunges: Add a plyometric jump between lunges for intensity.
6. How many lunges should I do?
Beginners can start with 2–3 sets of 10–12 lunges on each leg. Gradually increase reps or add weights as you gain strength.
7. Are lunges suitable for beginners?
Yes, but beginners should start with bodyweight lunges to master the form before incorporating weights or advanced variations.
8. Can lunges hurt my knees?
Improper form can strain the knees. To avoid this:
- Keep your front knee aligned with your ankle.
- Avoid overstepping or collapsing inward with the knee.
- If you have existing knee issues, consult a fitness professional or physical therapist.
9. Can I add weights to lunges?
Yes! You can hold dumbbells, use a barbell, or wear a weighted vest for added resistance.
10. How do lunges compare to squats?
Both exercises target similar muscle groups, but lunges are unilateral (work one leg at a time), which improves balance and corrects muscle imbalances. Squats, on the other hand, are bilateral and allow for heavier loads.
Introduction to Lunges
Lunges are a versatile and effective lower-body exercise that can be performed anywhere, with or without equipment. They are a key component of many fitness routines, designed to strengthen the legs, improve balance, and enhance overall functional movement. Whether you're a beginner looking to build foundational strength or an advanced athlete seeking to refine your performance, lunges offer numerous benefits and can be adapted to suit any fitness level.