📸 Proper Execution Form
what is this exercise?
Lunges are an effective unilateral exercise that develops the quadriceps, glutes and hamstrings. Unlike squats, lunges work each leg separately, help correct muscle imbalances and improve balance. It is a functional movement that mimics everyday actions.
📋 Step by Step
Stand up straight, feet hip-width apart, hands on your hips or with dumbbells at your sides.
Take a large step forward with one leg — far enough that the front knee is over the ankle, but not past it.
Lower yourself down until both knees are at ~90° — the back knee almost touches the floor.
Keep your torso straight, chest lifted, gaze forward.
Push off through the heel of the front leg and return to the starting position.
Repeat with the other leg — that is one repetition.
💪 Muscle Activation
| Muscle | Activation Level |
|---|---|
| Quadriceps femoris muscle (quadriceps) | ★★★★★ |
| Gluteus maximus muscle (gluteus maximus) | ★★★★★ |
| Biceps femoris muscle (hamstrings) | ★★★★☆ |
| Gluteus medius | ★★★☆☆ |
| Rectus abdominis muscle (rectus abdominis) | ★★★☆☆ |
⚠️ Most Common Mistakes
✅ The knee should be over the ankle — if it goes farther, take a longer step.
✅ Keep your chest lifted — a good tip: look at the horizon.
✅ Control the movement — touch the floor lightly, but do not slam it.
✅ A short step puts too much load on the knees — take a sufficiently large step.
🔄 Variations
| Variation | Description |
|---|---|
| Easier Stationary Lunges (Static) | Without stepping — simply lower and rise in the same position. |
| Easier Reverse Lunges | A step backward — less load on the knees, more glute work. |
| Harder Walking Lunges | Moving forward across the room — more balance and coordination. |
| Harder Bulgarian Lunges | Rear foot on a bench — intense single-leg load. |
| Harder Barbell Lunges | With a barbell on your shoulders — maximum strength stimulation. |