Lunge
How to do it
Starting position
- Set your feet hip-width apart and stand upright.
- Bring your hands together in front of your chest.
- Brace your abs and keep your torso rigid.
Movement
- Take a large step forward with one foot.
- Slowly lower until just before your back knee touches the floor.
- Push off the floor with your front foot to return to your starting position.
- Alternate and do the same with the opposite foot.
Breathing
Inhale as you go down, and exhale as you come up.
Trainer tips
- Take a big step forward and alternate sides
- Lower down until both knees are at 90 degrees
- Keep your upper body upright and look forward
Cautions
- If your hips shift to one side, it strains the joints, so keep them facing forward.
- Taking too short of a stride, letting the knees shift forward
- Collapsing the upper body forward
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Quads Glutes |
|---|---|
| Secondary muscles | Hamstrings · Adductors · Calves |
| Equipment |  Bodyweight |
| Movement pattern | Lunge |
| Rep range | 10–12 reps (one side at a time) |
22 similar exercises
Representative exercise: Barbell Lunge
- Barbell Lunge
- Forward Lunge
- Bodyweight Pulse Forward Lunge
- Bottle Weighted Forward Lunge
- Bodyweight Overhead Forward Lunge
- Barbell Front Rack Lunge
- Dumbbell Lunge
- Dumbbell Goblet Lunge
- Dumbbell Front Rack Lunge
- Band Lunges
- Kettlebell Forward Lunge
- Safety Bar Lunge
- Barbell Pause Lunge
- Kettlebell Forward Lunge (VERSION 2)
- Narrow Lunge with Wall Support
- Forward Pulse Lunge with Hands Overhead
- Barbell Overhead Lunge
- Dumbbell Overhead Lunge
- Kettlebell Overhead Lunge
- Weighted Plate Overhead Forward Lunge
- Dumbbell Single Arm Overhead Lunge
- Kettlebell Single Arm Overhead Lunge
Related exercises
Stair ClimbHarderAlternating Side Lunge and KickHarderLateral Step-UpSimilar exerciseDumbbell Goblet Split SquatSimilar exerciseBarbell LungeSimilar exerciseBand Split SquatSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.