Exercise details

  • Target muscles: Quadriceps (Rectus Femoris, Vastus Lateralis, Vastus Medialis, Vastus Intermedius)
  • Synergists: Gluteus Maximus, Adductor Magnus, Soleus
  • Dynamic stabilizers: Hamstrings, Gastrocnemius
  • Mechanics: Compound
  • Force: Push

Starting position

  1. Stand straight with your hands either by your sides or placed on your hips.


  1. Keeping your torso upright, inhale as you take a large step forward with one leg and lower the knee of your back leg until it almost touches the floor.
  2. Exhale as you drive back up with your front leg and step back into a standing position.
  3. Repeat the lunge with your opposite leg.
  4. Keep alternating the leg with which you lunge.

Comments and tips

  • Keep your torso upright and facing forward.
  • Keep your feet and knees facing forward, in the same direction.
  • Make sure that your lunge is large enough that the knee of your front leg does not move in front of the toes of your front leg. This will protect your ankles.
  • The larger your lunge is, the more emphasis you will place on your gluteus maximus instead of your quadriceps.
  • The lunge is a brilliant exercise, helping you to develop coordination, balance, and the unilateral (one-sided) functional strength of your lower body.
  • Make the lunge exercise more difficult by holding dumbbells in your hands (see the dumbbell lunge). If you want to place extra emphasis on your gluteus maximus, see the dumbbell forward-leaning lunge.

Lunge video


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