Lunge

Which muscles does it train?

Equipment needed

How to perform it

For strength, 3 to 5 sets of 3 to 5 reps with 3 to 5 minutes of rest are common. For hypertrophy, use 3 to 4 sets of 6 to 12 reps with 2 to 3 minutes of rest.

Execution and technique cues

• Stand tall with your feet hip-width apart and your hands on your hips or by your sides.
• Step forward with one leg while keeping your torso upright and core braced.
• Lower your hips until your rear knee is just above the floor and your front thigh is parallel to the ground.
• Drive through the heel of your front foot to push yourself back up to the starting position.

Common mistakes

• Allowing the front knee to cave inward or extend far past the toes.
• Leaning the torso too far forward, which shifts the load away from the legs and onto the lower back.
• Stepping in a straight line as if on a tightrope, which compromises balance.

Frequently asked questions

Is it better to do walking lunges or stationary lunges?

Walking lunges place a greater demand on balance and coordination, while stationary lunges offer more stability and are easier to perform with heavy weights.

How long should my stride be when stepping forward?

Your stride should be long enough so that when you descend, both knees form roughly a 90-degree angle.

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