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Exercise Library / Lunge

Lunge

The lunge steps one foot out and bends both knees.

Strength Training

What this exercise does

The lunge steps one foot out and bends both knees. It builds the thighs and glutes and trains the single-leg strength you use on stairs and when walking.

At a glance

Muscles worked
Quads, Glutes, Hamstrings
Experience
Beginner

How to do it

  1. Stand tall with your hands on your hips or holding a counter.
  2. Step forward, back, or to the side with one foot. For a walking lunge, keep stepping forward.
  3. Lower until both knees are bent at about 90 degrees. Keep your front knee over your ankle.
  4. Press through the front foot to return to standing.
  5. Do 6 to 8 on each leg.

Common mistakes

  • Taking too short a step, so the front knee shoots past your toes.
  • Leaning your body forward.
  • Letting the front knee cave inward.

Make it easier or harder

Make it easier

Do a shallow lunge while holding a counter, or a reverse lunge, which is usually easier on the knees.

Make it harder

Hold dumbbells, or try walking lunges.

Keep it safe

Stay near something to hold. If your knee hurts, shorten the range or try a step-up.

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