Lunge
The lunge is one of the best lower-body exercises for building strength, balance, and control. Because you work one leg at a time, it can also help you notice and improve side-to-side differences.
Equipment Needed
- None. Dumbbells can be added later for extra challenge.
Muscle Groups Targeted
- Quadriceps (front of thigh)
- Glutes
- Hamstrings
- Calves
- Core
How to Do a Lunge
- Stand tall with your feet hip-width apart.
- Step forward with one foot and lower your back knee towards the ground.
- Bend both knees until your front thigh is close to parallel with the floor, or as far as you can comfortably control.
- Keep your torso upright and your front foot flat on the floor.
- Push through your front heel to return to standing.
- Alternate legs, or complete all reps on one side before switching.
Tips for Success
- Move slowly enough to stay balanced.
- Keep your front knee tracking in line with your foot.
- Take a long enough step that both knees can bend comfortably.
- Start with your own bodyweight, then add dumbbells once the movement feels solid.
- If your knees, hips, or lower back start to feel off, adjust early and focus on training around injury.
The lunge builds real-world leg strength. It challenges balance, control, and coordination in a way that carries over well to walking, climbing stairs, and sport.
When to Use This Exercise
Lunges work well in most lower-body and full-body strength routines. They are especially useful if you want to build single-leg strength, improve balance, or add variety alongside movements like squats.
They can also be a good choice for runners, walkers, and anyone who wants to move with more confidence in everyday life.
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