Upper legs

Lunge

Step forward and lower your back knee toward the floor: a complete leg exercise that also trains your balance.

Also known as: forward lunge, front lunge

Level: Intermediate
Equipment: Bodyweight
Type: Compound

Movement

Muscles worked

Lunge muscle map: glutes, quads, lower back, glute medius and hamstrings highlighted on the front and back of the body

How to do it

Stand with feet hip-width apart and take a long step forward.
Lower your back knee toward the floor until both knees are at about 90 degrees.
Keep your torso upright and your front knee in line with your foot.
Push off your front foot to return to the start, then switch legs.

Form cues

Take a long enough step that your front heel stays down.
Your back knee drops almost to the floor.
Drive through your front heel to return.

Common mistakes

Too short a step: your front knee travels far forward and your heel lifts.
Front knee caving in: keep it in line with your foot.
Leaning too far forward: keep your chest up.

Sets and reps

3 sets of 8-12 reps per leg with 90 seconds of rest.

Variations

Same movement, different equipment. Pick based on what you have and what you want from lunges.

Barbell lunge
Bar on your back: more load, more balance needed.
Barbell · Intermediate
How to do it
1. Place a barbell across your upper back and stand tall.
2. Step forward with one leg into a long stride.
3. Lower your back knee toward the ground until your front thigh is parallel.
4. Drive through your front heel to return to standing.
5. Complete reps on one side, then switch.
Primary
Glutes, Quads
Secondary
Lower Back, Glute Medius, Hamstrings
Suspension trainer lunge
Back foot in the straps, or hands holding on for support.
Suspension Trainer · Beginner
How to do it
1. Stand facing away from the anchor point, holding the suspension trainer handles in front of you.
2. Place one foot into both foot cradles, extending the leg behind you.
3. Brace your core and lower your body by bending the front knee, keeping your torso upright.
4. Descend until your front thigh is parallel to the floor or just below, maintaining tension on the suspension trainer.
5. Drive through your front heel to return to the starting position, extending the front leg.
6. Complete all reps on one side, then switch legs and repeat per side.
Primary
Glutes, Quads
Secondary
Glute Medius, Hamstrings
Jumping lunges
Switch legs mid-air: explosive and great for conditioning.
Bodyweight · Intermediate
How to do it
1. Start in a forward lunge with one foot ahead of the other.
2. Drop into a deep lunge with the back knee almost touching the floor.
3. Drive both feet off the floor, switching legs in mid-air.
4. Land softly in a lunge with the opposite leg forward.
5. Continue alternating without pausing.
Primary
Glutes, Quads
Secondary
Glute Medius, Hamstrings