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.
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.