Video
Instructions
- Stand upright with feet hip-width apart and arms at your sides.
- Take a step forward with one leg, lowering your hips until both knees are bent at about 90 degrees.
- Ensure the front knee is directly above the ankle and the back knee hovers just above the ground.
- Push through the heel of the front foot to return to the starting position.
- Repeat on the other leg.
Technical Tips
- Keep your torso upright throughout the movement.
- Avoid letting your front knee go past your toes.
- Engage your core to maintain balance.
- Control your movement to prevent knee stress.
Breathing Tips
- Inhale as you lower into the lunge.
- Exhale as you push back to the starting position.
Restrizioni mediche
- Knee injuries
- Hip joint pain
- Severe balance disorders
The lunge is a foundational lower-body exercise designed to build strength, stability, and coordination. Performed without equipment, this movement primarily targets the quadriceps and glutes, making it an essential component of bodyweight strength training. Its unilateral nature helps correct muscle imbalances between legs and promotes functional mobility useful in everyday activities and sports performance. The lunge also engages the core and improves balance due to the need for stabilization throughout the movement. With multiple variations available, such as reverse or walking lunges, this exercise is suitable for all fitness levels and can be integrated into various workout programs. Ideal for home or gym routines, the lunge requires no equipment and offers scalable intensity based on tempo, range of motion, and volume.
What muscles do lunges work the most?
Lunges primarily work the quadriceps and glutes, with secondary activation of the hamstrings, calves, adductors, and core for stability.
Can I do lunges every day?
Yes, you can do lunges daily if you're not experiencing soreness or joint pain, but it's important to listen to your body and allow recovery as needed.
Are lunges good for building leg strength?
Yes, lunges are highly effective for building leg strength by targeting major lower-body muscles and improving muscular balance and stability.
Do lunges help with balance?
Yes, lunges improve balance by engaging stabilizing muscles and requiring control during unilateral movement patterns.
What's the difference between lunges and squats?
Lunges are unilateral exercises focusing on one leg at a time, while squats are bilateral and generally emphasize overall lower-body strength with both legs working together.