# How to Do Lunge

Learn how to do the Lunge with correct form. Below you will find the muscles it works, step-by-step instructions, helpful tips, and answers to common questions.

**Difficulty:** Beginner   **Equipment:** No equipment

## Muscles worked

quadriceps, glutes, hamstrings

## How to do it: step by step

- Stand tall with feet together and hands on your hips or at your sides.
- Step forward about two feet with one leg.
- Bend both knees and lower your back knee toward the floor, keeping your torso upright.
- Stop when your front thigh is parallel to the floor and your front knee is over your ankle.
- Push through your front heel to return to standing, then repeat on the other leg.

## Tips

- Keep your steps long enough that your front knee never passes far over your toes.
- If balance is hard, do stationary split squats instead of walking lunges.

*General fitness information only, not medical advice. Check with a professional if you have health concerns.*

[Back to all exercise guides](/exercises/)

## Frequently asked questions

### What muscles does the Lunge work?

The Lunge mainly works the quadriceps, glutes, hamstrings.

### How many reps of the Lunge should I do?

A good starting point is 2 to 3 sets of 8 to 12 reps, with 60 to 90 seconds of rest between sets. Start light and add weight or reps as your form stays solid.

### Is the Lunge good for beginners?

Yes. The Lunge is beginner friendly, so start with light effort and focus on form before adding reps.