Videos
Instructions
- Stand upright with feet hip-width apart.
- Step forward with one leg and lower your body until both knees are at 90 degrees.
- Keep the front knee aligned with the ankle and the back knee hovering just above the floor.
- Push through the front heel to return to the starting position.
- Repeat on the opposite leg.
Technical Tips
- Keep your torso upright throughout the movement.
- Avoid letting the front knee extend past the toes.
- Engage your core to maintain balance and stability.
Breathing Tips
- Inhale as you step forward and lower down.
- Exhale as you push back to the starting position.
Medical restrictions
- Knee injuries or chronic knee pain
- Hip joint disorders
- Balance impairments
- Recent lower limb surgeries
Lunges are a foundational bodyweight exercise that effectively targets the lower body while also enhancing balance and coordination. This unilateral movement primarily engages the quadriceps, glutes, and hamstrings, making it a valuable tool for building strength and muscle definition in the legs. Lunges are especially beneficial for correcting muscular imbalances between limbs, which is critical for injury prevention and functional fitness. The dynamic nature of lunges also contributes to improved joint mobility and stability, particularly in the hips and knees. Suitable for beginners and easily progressed for advanced athletes, lunges require no equipment, making them accessible for home workouts, warm-ups, or as part of a comprehensive training routine. Their versatility allows for numerous variations to challenge different aspects of fitness, such as endurance, agility, and coordination. Whether you're aiming to tone your legs, improve your posture, or support athletic performance, lunges are an effective and essential movement in any fitness program.
What muscles do lunges work the most?
Lunges primarily target the quadriceps, glutes, and hamstrings, making them a powerful lower-body strengthening exercise.
Are lunges good for beginners?
Yes, lunges are suitable for beginners due to their simple bodyweight format and can be easily modified to match different fitness levels.
Do lunges help with balance and coordination?
Yes, lunges are a unilateral exercise that significantly improves balance, coordination, and muscular symmetry between the legs.
Can I do lunges every day?
While lunges can be done frequently, it's important to allow for muscle recovery by alternating intensity or including rest days as needed.
What is the difference between lunges and squats?
Lunges are a single-leg movement that emphasizes balance and unilateral strength, while squats involve both legs working simultaneously and focus more on bilateral power.