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how to do lunges

Lunges are a beginner-level bodyweight exercise that primarily works your glutes and quads, with support from your hamstrings, hip flexors. No equipment needed — your bodyweight and a bit of floor space are enough.

primary musclesglutes, quads
also workshamstrings, hip flexors
levelbeginner
equipmentnone — bodyweight
typerep-based

how it’s done, step by step

  1. Stand upright with your feet hip-width apart and your arms at your sides.
  2. Step your right foot forward into a lunge position, lowering your hips until your right thigh is parallel to the floor and your left knee nearly touches the floor. Pause for a moment in this position.
  3. Push through your right heel to return to the starting position, then step your left foot forward into a lunge position, lowering your hips until your left thigh is parallel to the floor and your right knee nearly touches the floor. Pause for a moment in this position.
  4. Push through your left heel to return to the starting position. Alternate legs for the desired number of repetitions.

form tips from the wandelbar coaches

  • Ensure your front knee is aligned with your ankle and does not extend past your toes to avoid strain.
  • Perform each lunge with control, pausing briefly to enhance muscle engagement.
  • Focus on steady breathing, exhaling as you push back to the starting position and inhaling as you step forward into the lunge.
lunges bodyweight glutes exercise — proper form demonstration
lunges — correct starting position

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never wonder what to train next

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