Lunges: Complete Exercise Guide

Overview

Lunges are a versatile unilateral leg exercise that builds strength, balance, and coordination. They closely mimic natural movement patterns and are excellent for addressing muscle imbalances.

Difficulty Beginner
Category Legs
Equipment None (Bodyweight)
Calories/Min ~7
Tracked by Fitnit Coming Soon

How to Perform Lunges

  1. Stand tall with feet hip-width apart
  2. Step forward with one leg and lower your hips
  3. Both knees should form approximately 90-degree angles
  4. Front knee stays behind or directly over your toes
  5. Push through the front heel to return to starting position

Form Tips

  • Keep your torso upright throughout the movement
  • Don't let the front knee extend past your toes
  • Back knee should nearly touch the floor
  • Step far enough forward to create proper angles
  • Engage your core for balance

Common Mistakes to Avoid

  • Front knee extending too far past toes
  • Leaning forward excessively
  • Taking too short of a step
  • Letting the back knee slam into the ground
  • Poor balance causing wobbling

Variations

Reverse Lunge

beginner

Stepping backward instead of forward

Walking Lunge

intermediate

Continuous alternating forward lunges

Lateral Lunge

intermediate

Stepping to the side for inner thigh work

Jump Lunge

advanced

Explosive lunge with alternating legs

Curtsy Lunge

intermediate

Cross behind for glute emphasis

Benefits of Lunges

  • Unilateral exercise that corrects imbalances
  • Improves balance and coordination
  • Functional movement for walking and running
  • Great for glute activation
  • No equipment required

Muscles Worked

Primary Muscles

Quadriceps, Glutes

Secondary Muscles

Hamstrings, Calves, Core

Frequently Asked Questions

What muscles do lunges work?

Lunges primarily target Quadriceps, Glutes. Secondary muscles engaged include Hamstrings, Calves, Core. This makes lunges an effective compound exercise for building strength in multiple muscle groups.

Are lunges good for beginners?

Yes, lunges are an excellent beginner exercise. They require no equipment and can be scaled with easier variations like Reverse Lunge. Start with proper form at a comfortable level and progressively increase difficulty.

How many lunges should I do per workout?

For strength building, aim for 3-5 sets of 6-12 reps of lunges. Beginners should start with 2-3 sets of as many reps as they can with good form. For endurance, try higher rep ranges of 15-20 per set. Track your reps and sets to ensure progressive overload.

How many calories do lunges burn?

Lunges burn approximately 7 calories per minute, though this varies based on body weight, intensity, and fitness level. A 10-minute session of lunges can burn roughly 70 calories. For accurate tracking, Fitnit monitors your actual workout intensity and duration.

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