How to Do Lunges: Proper Form and Variations
Master the lunge with our expert guide to building stronger quads and glutes while improving balance and hip mobility.
How to Perform
- Stand tall with your feet hip-width apart and your hands on your hips or at your sides.
- Take a controlled step forward with one leg, keeping your torso upright and your core engaged.
- Lower your hips until both knees are bent at approximately a 90-degree angle.
- Ensure your front knee is stacked directly over your ankle and your back knee is hovering just above the floor.
- Drive through the heel of your front foot to push yourself back to the starting standing position.
- Repeat the movement on the opposite leg to complete one full repetition.
Common Mistakes
- Stepping in a straight line which compromises lateral stability.
- Allowing the front knee to collapse inward toward the midline.
- Leaning the torso too far forward and putting excessive pressure on the toes.
- Taking a step that is too short, causing the front knee to track too far past the toes.
Muscles Worked
Primary movers
- Quadriceps
Stabilizers
- Gluteus Maximus
- Hamstrings
- Adductors
- Core
Related Guides
- 1 Leg Box Squat — Legs
- Abductor Machine — Legs
- Adductor Machine — Legs
Quadriceps · Legs