The lunge is one of the most transferable movements in strength training. Whether you are walking, sprinting, climbing, or lifting, strong and stable legs are essential—and lunges help build that. They are accessible, effective, and endlessly adaptable with variations using bodyweight, dumbbells, barbells, or bands.
Instructions
- Stand tall with your feet hip-width apart and your hands at your sides or on your hips.
- Step forward with one leg and lower your hips until both knees are bent at about 90 degrees.
- Keep your front heel planted and your back knee just above the ground.
- Push through your front foot to return to standing.
- Alternate legs or complete all repetitions on one side before switching.
Related Muscle Groups
- Quads
See exercises for Quads · Learn about the Quads - Glutes
See exercises for Glutes · Learn about the Glutes - Hamstrings (secondary)
See exercises for Hamstrings · Learn about the Hamstrings - Calves (secondary)
See exercises for Calves · Learn about the Calves - Core (secondary)
See exercises for Core · Learn about the Core