Muscle Groups Involved

• Quads - Primary
• Hamstrings - Primary
• Glutes - Primary

Category

Bodyweight

Highlights

• Brace your core.
• Front knee should be bent to 90 degrees, vertical shin.
• Back knee should be one inch off the floor.
• Keep torso upright.

Description

The Lunge is a popular unilateral exercise that targets the quads, glutes, and hamstrings. To perform the lunge start in a standing position. Brace your core before stepping forwards with one foot

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The Lunge is a popular unilateral exercise that targets the quads, glutes, and hamstrings. To perform the lunge start in a standing position. Brace your core before stepping forwards with one foot. Step far enough so that when you bend your knees to 90 degrees your front shin is vertical or perpendicular to the floor. Do not let your back knee touch the ground. It should be elevated about 1 inch above the floor. Pause briefly in the bottom position before driving back up to the starting position. Your front foot should leave the floor so that you are standing back upright with both feet next to each other before starting your next rep.

Common Mistakes

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Do not take too big of a step or too short of a step. Your front knee should be bent to 90 degrees with a vertical shin. Do not lean forwards. Keep an upright position throughout. Do not arch or round your back. Do not let your knee cave in on the way down or up.

Pro Tips

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Use explosive power to return to the starting position to increase athleticism.

Purpose

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The Lunge is a great exercise to fix strength imbalances and symmetry. It is also helpful for stability and strength in the lower body and for athletic performance.

Form

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Your front knee should be bent to 90 degrees. Your back knee should be about 1 inch from the floor.

Additional Names