Drag to rotate
3 sets of 6–15 reps, 1–2 min rest, guided
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
Stop if something hurts, and check with a doctor before starting if you have a health condition, are pregnant or are recovering from an injury. Terms
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. Get a full 4–12 week program →
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