How to do a Lunge

Authored by Fitbod

About Lunge

Sets Logged
3,018,061
Popularity Rank
57th
Difficulty
Beginner
Quads Strength
95 mSCORE 17th
Equipment Required
    Bodyweight-only
Primary Muscles
Secondary Muscles

Instructions: How To

Lunges are one of the most common lower body exercises out there. It’s a compound exercise that primarily targets your quads. In order to return to a standing position with this exercise you need to engage your quads in order to push yourself back up. This further emphasizes your quadriceps compared to other Lunge variations, however this also places more tension on your knee. By stepping forward with a single leg taking most of the load, you can more easily identify, and address any discrepancies in mobility or strength between sides.

  1. Stand in an upright posture with your feet hip-width apart.
  2. Shift your weight to your stance leg as the other leg begins to step forward.
  3. Initiate contact, heel first. with the stepping leg until the foot is firmly planted and the back heel is lifted off the floor.
  4. While maintaining an upright torso, descend your back knee towards the ground keeping your front heel on the ground.
  5. Raise your back knee once the front thigh has become parallel with the floor and push off your front forefoot to return to the starting position.

Common Mistakes

  • Not Deep Enough

    Make sure you’re dropping your knee to the ground. Limiting your range of motion will make this exercise less effective. You don’t need to slam your knee down. Aim for a controlled tap, or 1-2 inches off the ground.

  • Improper Distance

    The exact distance for an ideal lunge varies for everyone, but it’s incredibly important. A small step can lead to more tension on your knee, as well as a narrow base of support. A long step can also lead to instability. Both will increase your risk of injury, and make the exercise less effective. If you’re struggling with lunge distance, start with a position where you feel stable, and experiment with small adjustments until you find the distance you’re comfortable with.

  • Knees Not Inline with Toes

    If your knees aren’t inline with your toes, this can place tension on your knee. This can increase your risk of injury. Make sure that as you drop into your lunge, your knees and toes are inline.

Sets & Reps: How many to do

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    3
    sets
    8
    reps
    1 Set Max
    9
    reps
  • intermediate
    4
    sets
    8
    reps
    10
    reps
  • advanced
    4
    sets
    9
    reps
    11
    reps

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