Basic Lunge

Person performing a basic bodyweight forward lunge, stepping from a standing position into a lunge with arms at the sides

TARGET MUSCLES:

  • Quadriceps femoris: Muscles at the front of the thighs that extend the knees during the upward movement.
  • Gluteus maximus: Buttock muscle that extends the hip as the body returns to the standing position.
  • Hamstrings: Muscles at the back of the thighs that assist with hip extension and lower-body stabilization.
  • Adductor magnus: Inner thigh muscle that assists with hip extension and stability.
  • Gluteus medius and minimus: Hip muscles that help stabilize the pelvis and maintain balance during the movement.

START POSITION:

  • Stand upright with feet approximately hip-width apart and arms relaxed at the sides.
  • Keep the head upright, shoulders relaxed and abdominal muscles engaged.
  • Maintain a neutral spine and distribute body weight evenly between both feet.

PROCEDURE:

  • Inhale as you take a controlled step forward with one foot, placing it firmly on the floor.
  • Bend both knees and lower the body into a lunge while maintaining an upright, stable torso.
  • Keep the front knee aligned with the direction of the foot and allow the rear knee to move toward the floor without striking it.
  • Lower the body only as far as balance, flexibility and joint comfort permit.
  • Exhale as you press through the front foot to return to the original standing position.
  • Repeat using slow, controlled movements, then perform the exercise with the opposite leg.

NOTES:

  • Precaution: Avoid allowing the front knee to collapse inward or move excessively out of alignment with the foot.
  • Precaution: Do not force an excessively long or short step that compromises balance or causes knee discomfort.
  • Precaution: Avoid dropping rapidly into the lunge or allowing the rear knee to strike the floor.
  • Beginner variation: Perform a stationary split squat or use a stable support for balance while developing strength and coordination.
  • Advanced variation: Hold a dumbbell in each hand at the sides to increase resistance after mastering the bodyweight movement.

NOTE: Knees should not go past the toes as is depicted in this animation