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.
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
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
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
helpFrequently asked questions
Forward or reverse lunges: what's the difference?expand_more
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?expand_more
Aim for 8 to 12 reps per leg for hypertrophy, always starting with your weaker leg first.
Are lunges bad for the knees?expand_more
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.
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