Lunge
A single-leg staple that builds the legs and the balance to use them.
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Muscles worked
Also works
- Equipment
- Bodyweight
- Level
- Beginner
- Tempo
- Lower 2 s · Lift 1 s
How to do the lunge
- 1Stand in a long split stance, front foot flat, back heel raised.
- 2Keep the torso upright and lower straight down.
- 3Stop when the back knee hovers just above the floor.
- 4Push through the front foot to return; switch legs after the set.
When to pick it: Pick it for leg training anywhere; hold dumbbells once bodyweight gets easy.
Form cues
- Straight down, not forward
- Front knee over mid-foot
- Weight on the front heel
Common mistakes
- Too short a stance, so the knee shoots forward
- Front knee caving in
- Slamming the back knee down
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Muscle size | 3–4 | 6–15 | 1–2 min |
| Endurance | 2–3 | 15–25 | 30–60 s |
Finish each set with one or two good reps left in the tank. When you hit the top of the rep range on every set, add weight next time.
Equipment taken? Swap it for
These train the same muscles with different equipment.
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General fitness information, not medical advice. Stop if an exercise causes pain, and check with a clinician before starting if you have an injury or a health condition.