Lunge

Bodyweight In place

How to do it

Stand tall, back straight, hands on your hips or by your sides – this is the starting position.
Take a big step forward with one leg and lower your torso, bending both knees, inhaling; keep your front knee in line with your toes, not past them.
Lower until your back knee almost touches the floor.
Push back to the starting position, driving mainly through your front heel, exhaling.
Repeat with the other leg, alternating for the desired number of reps.

Key to the execution: Keep your torso upright and your front knee in line with your toes as you descend.

Common mistakes

Letting your front knee travel well past your toes.
Leaning too far forward, losing the upright position of your torso.
Taking steps that are too short, which reduces proper glute involvement.

Alternatives: exercises for the same muscles

Barbell squat

Barbell · Bar on back

Front squat

Barbell · Bar in front

Smith machine squat

Smith machine · On the Smith machine

Leg press

Sled press · 45° incline

Hack squat

Sled press · On the machine

Leg extension

Lever machine · Seated

Log your sets and see your progress

In the PlanSports app you pick the exercise, log weight and reps, and each exercise page shows your best weight and progression. The AI coach puts the exercises into a 4-week program.

Create a free account See a generated program ›

Legs exercises › Training programs by sport ›

The exercise pages are compiled by PlanSports; if you have an injury or pain, talk to your coach or doctor first.