How to Do Lunges
Lunges are a versatile, compound exercise that targets multiple lower body muscle groups while improving balance, coordination, and functional strength. This unilateral movement pattern helps correct muscle imbalances and mimics everyday movements like walking and climbing stairs, making it valuable for both athletes and fitness enthusiasts.
Benefits of Lunges
- Builds strength and muscle in the lower body
- Improves balance, coordination, and stability
- Enhances core strength and posture
- Corrects muscular imbalances between legs
- Increases hip flexibility and mobility
- Boosts functional fitness for everyday activities
- Burns calories effectively as a compound movement
Targeted Muscle Groups
- Primary muscles: Quadriceps, gluteus maximus (glutes), hamstrings
- Secondary muscles: Hip flexors, calves, core stabilizers, adductors (inner thighs)
Proper Technique
Follow these steps to perform a perfect forward lunge:
Start in proper position. Stand tall with feet hip-width apart, shoulders back, chest up, and core engaged. You may place your hands on your hips or keep them at your sides.
Step forward. Take a controlled step forward with one leg, making a stride that's comfortable but challenging (typically 2-3 feet). Keep your upper body straight and maintain good posture throughout the movement.
Lower your hips. Bend both knees to lower your hips toward the floor. Your front thigh should be parallel (or nearly parallel) to the ground, with your front knee directly above or slightly behind your ankle—never pushed forward past your toes.
Check your back leg. Your back knee should lower toward the floor without touching it, creating approximately a 90-degree angle with your back leg. Keep your weight distributed between both legs.
Push back up. Push through the heel of your front foot to return to the starting position. Focus on using your quadriceps and glutes to power the movement.
Complete the rep. Either alternate legs with each repetition or complete all reps on one side before switching to the other leg.
Common Mistakes to Avoid
- Front knee extending past toes: This puts excessive stress on the knee joint. Keep your front knee aligned directly above or slightly behind your ankle.
- Leaning forward: Maintain an upright torso throughout the movement to properly engage your core and protect your lower back.
- Stepping too short or too long: Your stride should be comfortable yet challenging. A stride that's too short limits muscle engagement, while one that's too long can cause instability.
- Not going deep enough: For maximum benefit, lower your hips until your front thigh is parallel to the ground (or as deep as your mobility allows).
- Letting the back knee slam into the floor: Control the movement to protect your joints.
Variations
- Reverse lunges: Step backward instead of forward for reduced knee stress and greater focus on glutes.
- Walking lunges: Continue moving forward with each lunge to cover distance and add a cardiovascular element.
- Side lunges: Step out to the side to target the inner and outer thighs more intensely.
- Curtsy lunges: Cross your stepping leg behind your standing leg to emphasize the glutes and outer thighs.
- Bulgarian split squats: Place your back foot on an elevated surface for increased challenge and range of motion.
Tips for Beginners
Start without weights to master the movement pattern before adding resistance. Begin with 2-3 sets of 8-10 lunges per leg. Focus on proper alignment and control rather than depth initially. If balance is challenging, perform lunges next to a wall or sturdy object for support. Progress gradually by increasing repetitions, adding weights, or trying more challenging variations as your strength and confidence improve.