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💪 Strength Beginner

Lunges

A unilateral leg exercise that builds strength, balance, and coordination.

Muscle Groups

Quadriceps Glutes Hamstrings Calves

Lunges are an excellent functional exercise that works each leg independently, helping to correct muscle imbalances and improve athletic performance.

How to Perform

  1. Start: Stand tall with feet hip-width apart, hands on hips or at your sides.

  2. Step: Take a large step forward with one leg.

  3. Lower: Bend both knees to lower your body until your back knee nearly touches the floor.

  4. Push: Drive through your front heel to return to the starting position.

  5. Alternate: Repeat with the other leg.

Tips

  • Keep your torso upright throughout the movement
  • Don’t let your front knee extend past your toes
  • Take a big enough step to allow proper depth
  • Keep your core engaged for balance

Variations

  • Reverse Lunges: Step backward instead of forward (easier on knees)
  • Walking Lunges: Continue moving forward with each rep
  • Bulgarian Split Squat: Rear foot elevated on bench
  • Weighted Lunges: Hold dumbbells or a barbell for added resistance