A Quick Guide to Lunges

also known as

  • Split squat
  • Stationary lunge


  • Walking lunges
  • Forward lunges
  • Reverse lunges
  • Side (lateral) lunges
  • Jumping lunges

purpose and benefits

A lunge is a popular lower body exercise that targets multiple muscle groups, including the quadriceps, hamstrings, glutes, and calves. It is a functional movement that mimics everyday activities like walking, climbing stairs, and getting up from a seated position. Incorporating lunges into your workout routine can help improve your lower body strength, stability, and balance.

primary (mover) muscles used 

  • Quadriceps (front of thighs)
  • Gluteus maximus (buttocks)

secondary (stabilizing) muscles used

  • Hamstrings (back of thighs)
  • Calves
  • Core muscles

How to do lunges

Step-by-step instructions for performing a lunge:

  1. Stand tall with your feet hip-width apart.
  2. Take a step forward with your right foot, keeping your upper body upright.
  3. Lower your body by bending both knees until your front thigh is parallel to the ground. Ensure your front knee is aligned with your ankle and not extending beyond your toes.
  4. Push through your front heel to return to the starting position.
  5. Repeat on the other side by stepping forward with your left foot.
  6. Continue alternating legs for the desired number of repetitions and sets.

loading options

  • Bodyweight
  • Dumbbells
  • Kettlebells
  • Barbell

Safety & Precautions

Proper form and technique, combined with an appropriate loading weight, are essential to maximize the benefits of any exercise and minimize the risk of injury.

If you're new to an exercise, start with bodyweight and gradually increase the difficulty as you become stronger. Or consider seeking guidance from a qualified professional to ensure you're performing each exercise correctly for your specific anatomy.