Lunge

Lunges

Alternating leg work with torso control. Carries over to walking, running and stairs better than the squat does.

Equipment: Dumbbells, Bodyweight, Barbell
Level: Beginner
Primary muscles: Quadriceps, Gluteus maximus
Secondary muscles: Hamstrings, Calves, Hip stabilisers
Working range: 8–12 reps · RIR 2

Step by step

A movement diagram, not a photograph. It shows the sequence of joint angles and the path of the load — body proportions are schematic. If you have reduced motion enabled, you will see both positions side by side.

1Stand tall, dumbbells at your sides or hands on hips.
2Step forward far enough that at the bottom both knees form right angles.
3Descend straight down — the rear knee almost touches the floor.
4Keep the torso upright; do not lean over the front leg.
5Push back through the front foot and return to standing, or walk into the next step.

What makes the biggest difference

Move down, not forward.
Eyes ahead, not on your feet.

Common mistakes

Step too short

The front knee shoots past the toes and all the load lands on the kneecap. Lengthen the step.

Front knee caves inward

A sign of weak hip stabilisers. Reduce the load and consciously track the knee over the second toe.

What to do instead

Knee pain in deep flexion

Reverse lunge

Stepping backwards produces lower shear forces at the knee than stepping forwards.

Contraindications

A recent knee ligament injury — return only after clearance.
Balance disorders — train with support nearby.

This is not medical advice. If any of these apply to you, or the exercise causes pain, talk to a doctor or physiotherapist before returning to training.

Similar exercises

Bulgarian split squat

Log your sets and watch the progression

You enter weight, reps and RIR — the app computes your estimated 1RM, plots the strength curve and suggests the next session’s load along with the reasoning.

Sign-ups coming soon