Lunge

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When it comes to lower body training, the lunge and its many variations are often sidelined in favor of the squat. While the squat is undeniably an important component of a balanced routine, the lunge is also a strong contender. As a functional movement pattern in its own right, the lunge not only helps with building your strength, but also with balance, stabilization and correcting muscular imbalances between your legs.

The Basics

The lunge is classified as a lower body push that primarily works the quads and glutes. It is considered a compound exercise because it works multiple muscle groups and joints. Since it uses your legs asymmetrically, it is considered a unilateral exercise.

The Basics

The lunge is primarily used as a strength exercise. It is classified as a lunge and squat movement. It is more generally classified as a lower push movement. Since it involves significant activation of multiple muscle groups, it is considered a compound exercise.

Form

Set Up

• Stand up straight with your feet about hip width apart
• Brace your core to keep it neutral
• Keep your gaze forward and slightly down
• Your hands can be at your sides or held in front of you

Execution

• Step forward with your main leg slightly farther than your normal walking stride
• Absorb the impact by bending at the knee and hip, allowing your hips to drop between your legs
• Your back heel should come up and your back knee should bend and lower to the ground as if you were going to kneel
• Your knee should track in line with your foot
• Most of your weight should be on your main leg
• Your front foot should be flat on the ground with the weight balanced evenly between your heel and the ball of your foot
• Allow your torso to lean forward naturally, but you should stay mostly upright
• Lower yourself under control until the thigh of your main leg is at least parallel to the ground or your back knee just touches the ground
• Push yourself back up using your main leg and then stepping it to return to your original position

Common Mistakes

Slamming the Back Knee

While touching the back knee to the ground is a useful indicator of when you're at the bottom of a rep, anything more than gently touching it is poor form and possibly harmful. Be sure to lower down slowly and under control.

Knee Collapsing In

Your knee should always track in line with your foot. Allowing your knee to track inward can lead to injury.

Taking Too Small or Large of Steps

The distance of your step changes the emphasis of the muscles worked. However, going to small can lead to putting too much stress on your knees, and going too large can make the move too hard to balance.

Poor Posture

Throughout the entire exercise, keep your core braced and chest up. Don't lean too far forwards or backwards. Rather, keep a natural forward lean so that your weight is balanced more towards your main leg.

Additional Info

Step Size

Regardless of what size steps you take, the lunge is always a lower body push that primarily works the quads and the glutes. However, you can certainly emphasize one or the other and control the amount of hamstring involvement using the size of your step forward.

Taking a smaller step forward puts more emphasis on your quads. It puts your torso in a more upright position, increases knee flexion, and decreases hip flexion.

Taking a larger step forward puts more emphasis on your glutes and allows for more hamstring involvement. It allows your torso to lean forward more, slightly decreases knee flexion, and increases hip flexion.

Safety and Variations

The lunge is not as beginner friendly as some of its variations. It's a rather dynamic move that requires a fair amount of balance, coordination, and strength. For those looking for a more approachable, lower impact exercise, check out the reverse lunge. There are also several other variations that can be seen in the Related Exercises section below.

Related Exercises

Reviews

Performance Standard Ranks

The ranks assume that you are generally healthy, with no underlying health conditions or injuries and have the mobility to perform the exercise correctly. You can determine your rank by comparing your numbers to the tables below. Your rank is also tracked automatically when using our Workout Log feature.

Strength Standards

The tables show the one rep max* in pounds needed to reach each rank at different body weights (also in lbs). The 1RMs on the table are based on world records, balanced ratios, and the average time needed to attain each rank. To see personalized strength standards for every exercise, check out the Strength Standards page. You can also find your Strength Score to see how you rank as part of our Fitness Score System.

*Added weight if positive, assistance if negative. The planche and levers are also notable exceptions as they show the moment at the shoulder, not weight. For more info, check out the Moment Calculator page.