Primary Muscles
Quadriceps (front of thigh), gluteus maximus (glutes)
Legs
Lunge
The most practical leg exercise for home and gym — quads, glutes and hamstrings worked in one move.
3D animation — watch the full movement
Secondary Muscles
Hamstrings, gluteus medius (balance), calf, core
Equipment
None / Optional dumbbells
Location
Home / Gym
Difficulty
Beginner (bodyweight) → Advanced (Bulgarian, walking + dumbbells)
How to Do It
- Stand tall. Feet hip-width apart, hands on hips or at sides. Core braced.
- Step one leg forward, a long stride (~2× foot length). Land heel first.
- Lower yourself in control: front knee bends to 90°, back knee approaches the floor (may not touch).
- Front knee tracks directly over the ankle — don't let it drift forward. Torso upright; slight forward lean is fine.
- Push through the heel back to start. Alternate legs (alternating) or do 8-12 reps on one side.
Common Mistakes
- Front knee shooting past the toes — patellofemoral compression, knee pain.
- Slamming the back knee into the floor — patellar trauma.
- Too short a stride — no quad load, glutes don't engage.
- Tilting the torso forward — lower back pain, balance off.
- Too fast / momentum-based — loss of control, ankle sprains.
Beginner Tips
- Start with stationary lunges (don't step). Add the step later.
- Use a wall or chair for support if balance is hard.
- 10-12 reps per leg × 3 sets. Stop before form breaks.
- Walking lunge is great in a hallway: 10 m out, 10 m back. High glute activation.
Frequently Asked Questions
Will lunges wreck my knees?
With bad form, yes. With correct form, physios use lunges as rehab. Knee over ankle, torso upright = safe.
Lunge vs squat — which is better?
Different goals. Squat: symmetric two-leg load (king for total quad/glute volume). Lunge: unilateral (asymmetric) — critical for balance and glute medius. Best programs include both.
Which variation is best?
Forward lunge: quad focus. Reverse lunge: glute focus, knee-friendly. Bulgarian split squat: most intense, highest hypertrophy. Walking lunge: endurance + balance. Rotate 2-3 in your program.
Related Exercises
Bulgarian Split Squat
The highest quad+glute hypertrophy signal in a single-leg lift — the asymmetric king of squats.
Glute Bridge
The foundation glute isolation lift — reduces lower back pain, improves posture, the gateway to hip thrust.
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