The lunge is an easy, efficient and foundational compound exercise. It is one of the most common lower body exercises. They will strengthen your glutes (butt), quadriceps (thighs), hamstrings and calves.

  • Bodyweight
  • Compound
  • Dynamic Stretching

The lunge can improve your functional strength, tone and develops your core. Lunges increase stability, balance, and flexibility of the body which is helpful in sports and everyday life, it makes your legs muscular and incredibly strong and you burn calories whilst doing them so good for weight loss. These can be done anywhere and requires no special equipment. Variations of the bodyweight lunge are holding dumbbells, adding bicep curls, resistance bands or overhead presses. Remember proper technique is necessary to get desired results.

Suggested Equipment

Benefits of a Lunge

There are many potential advantages of Lunges

  • Lunges are beneficial exercises and being unilateral they vastly improve your balance and coordination
  • It is a compound exercise and directly improves your performance of everyday movements
  • It is an easy and simple exercise that can be done with squats and other lower body exercises to get better results.
  • Sedentary lifestyle weakens your hips. Lunge exercises forces to stretch and strengthen them, increasing flexibility and balance of the body
  • As more work is needed to maintain torso upright without any aid, they improve your core stability and give much better results than all weight lifting exercises.

Muscles Worked

  • Quadriceps
  • Glutes
  • Hamstrings (comprising semitendinosus, semimembranosus and biceps femoris)

How to Do a Lunge

Fitness model performing a body weight lunge

You won’t need anything but your commitment, body and time;

  1. Stand straight, with your shoulders relaxed so that your feet are in line with the hips. Place your hands on your hips or hold them out in front of you.
  2. Take a big step forward with one leg and try to shift your body weight forward. Now step your other foot back three feet, center your body weight between two legs and raise your left heel slightly.
  3. Bend your knees by lowering your body until the back thigh is parallel to the floor and other shin is vertical. If mobility permits, lightly press the back knee to the ground while keeping the weight on the front heel.
  4. Drive your front heel into the ground while straightening your heels slowly to return to the starting split-leg position.
  5. This would be one repetition.
  6. Switch legs and repeat