All training resources
Exercise guide
Lunge
A bodyweight forward lunge stepping into a long stride, training the quads, glutes, and balance one leg at a time.
What this exercise works
- Muscles
- gluteus maximus · quadriceps · erector spinae · gluteus medius · hamstrings
- Goals
- hypertrophy · strength
- Equipment
- No equipment
- Category
- Strength
- Difficulty
- intermediate
Demonstration
Step 1
Step 2
How to perform the movement
- Stand tall with your feet hip-width apart.
- Step forward with one leg into a long stride.
- Lower your back knee toward the floor until both knees form 90-degree angles.
- Drive through your front heel to return to standing.
- Complete reps on one side, then switch.
Technique cues and common mistakes
- Take a stride long enough for both knees to reach about 90 degrees.
- Keep your torso upright and eyes forward.
- Push through the front heel to return in one strong motion.