Lunges
Muscles worked
Instructions
- 1Stand with your torso upright holding two dumbbells in your hands by your sides. This will be your starting position.
- 2Step forward with your right leg around 2 feet or so from the foot being left stationary behind and lower your upper body down, while keeping the torso upright and maintaining balance. Inhale as you go down. Note: As in the other exercises, do not allow your knee to go forward beyond your toes as you come down, as this will put undue stress on the knee joint. Make sure that you keep your front shin perpendicular to the ground.
- 3Using mainly the heel of your foot, push up and go back to the starting position as you exhale.
- 4Repeat the movement for the recommended amount of repetitions and then perform with the left leg.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 4–5 | 3–6 | 3–5 min |
| Hypertrophy | 3–4 | 8–12 | 90 s |
| Endurance | 2–3 | 15–20 | 30–45 s |
In this pageexpand_more
About Lunges
Dumbbell lunges are a unilateral compound exercise that works each leg separately. By stepping forward and bending both knees until the rear knee grazes the floor, you target the quads while strongly engaging the glutes and hamstrings. It is an ideal movement for fixing imbalances between the legs and training balance and stability. Keep the torso upright, the front knee tracking over the foot without going too far past the toes, and push through the front heel to rise. Lunges come in endless variations (forward, reverse, walking), which makes them a very complete leg exercise.
check_circleBenefits
- check_circleCorrects strength imbalances between the left and right legs
- check_circleBuilds quadriceps and glutes while challenging balance
- check_circleImproves hip mobility and lower-body coordination
- check_circleDirect carryover to walking, running and sports with single-leg steps
lightbulbExecution tips
- lightbulbLower until the back knee nearly touches the floor
- lightbulbKeep your torso upright and gaze forward
- lightbulbTrack the front knee over the ankle, not past the toes
- lightbulbDrive through the front heel to return up
- lightbulbKeep the weight spread across the whole front foot, not just the toes
warningCommon mistakes
- warningTaking too short a step, overloading the front knee
- warningLeaning the torso forward and losing balance
- warningLetting the front knee cave inward
- warningBouncing at the bottom instead of controlling the descent
- warningAlways starting with the same leg and neglecting the weaker side
tuneVariations and alternatives
- tuneReverse Lunge — gentler on the knees, hits the glutes a bit more
- tuneWalking Lunge — adds continuous movement and power work
- tuneBulgarian Split Squat — an elevated variant, more demanding on stability
- tuneLateral Lunge — works the adductors in a different movement plane
person_checkWho it's for and level
Lunges suit all levels, from beginners doing them at bodyweight to advanced lifters loading them heavy with dumbbells or a barbell. They're especially recommended for athletes in running, soccer, basketball or martial arts, where unilateral strength and stability are decisive. It's also an excellent exercise for correcting muscle imbalances between the two legs, often invisible on bilateral movements like the squat.
shieldSafety and precautions
The main risk with lunges is too short a step, which pushes the front knee far past the toes and increases joint stress. Also make sure the front knee stays aligned with the foot, not caving inward, a common flaw that can irritate the knee over time. If you feel discomfort, reduce the range or favor the reverse lunge, generally gentler. Always start at bodyweight to validate technique before adding load.
calendar_monthWhere to place it in your program
Place lunges as a main or secondary leg exercise, for 3 sets of 8 to 12 reps per leg, with 60 to 90 seconds of rest. They pair well with a bilateral squat in the same session to cover both bilateral and unilateral work. A frequency of 1 to 2 times a week works well, always starting with the weaker leg to balance the work.
helpFrequently asked questions
Forward or reverse lunges: what's the difference?
Reverse lunges are gentler on the knees and hit the glutes a bit more, while forward lunges emphasize the quadriceps.
How many reps per leg should I do?
Aim for 8 to 12 reps per leg for hypertrophy, always starting with your weaker leg first.
Are lunges bad for the knees?
For a healthy knee, no, if the technique is clean: front knee tracking over the foot, upright torso, controlled descent. If you feel discomfort, reduce the range or favour reverse lunges, often gentler on the knee.
Should I do lunges with dumbbells or a barbell?
Dumbbells free up balance more and are more accessible for beginners; the barbell allows heavier loading once technique is mastered.
Are walking lunges more effective than static lunges?
They add a movement and power component, but both versions remain very effective for the legs.
What step length should I use for a lunge?
A step long enough that the front knee stays over the ankle at the bottom, neither too short nor too long.
Can I do lunges every day?
This isn't recommended at high intensity; 2 to 3 times a week with adequate recovery gives better results.
Are lunges useful for sport in general?
Yes, they build the unilateral stability essential for running, jumping and changes of direction in many sports.
How do I progress in lunges once bodyweight is mastered?
Add dumbbells, then a barbell, or increase the range and control the descent speed to intensify the work.
Do lunges work the calves?
Secondarily, mainly for ankle stabilization, but that isn't their main role.
Can I do lunges with knee pain?
It depends on the cause of the pain; start with a reduced range and favor the reverse lunge, generally more tolerable.
Are lunges suitable during pregnancy?
Later in pregnancy, balance can be affected; it's recommended to ask a health professional before continuing this movement.
What's a good beginner progression for lunges?
Start with bodyweight reverse lunges, then add dumbbells once the movement feels stable, before eventually trying a barbell or walking lunges.
How wide should my feet be during a lunge step?
Keep a small amount of width between the feet, roughly hip-width apart, rather than stepping directly on a single line, for better lateral stability.
Track your progress
Log your sets, your weights and beat your records — free, on mobile and desktop.