Lunges

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Body Part: Legs

Description

Lunges are a compound lower-body exercise that targets the quadriceps, hamstrings, glutes, and calves. This exercise also engages the core for stability and balance. Lunges can be performed with body weight or additional resistance such as dumbbells or a barbell.

How to Perform

Stand upright with feet hip-width apart and hands on your hips or holding weights at your sides.
Step forward with your right foot, lowering your hips until both knees are bent at about a 90-degree angle.
Ensure your front knee is directly above your ankle and your back knee hovers just above the ground.
Push through the heel of your front foot to return to the starting position.
Repeat the movement with your left leg to complete one full repetition.

What Muscles Work

Primary Muscle:

Secondary Muscles:

Tips

Keep your torso upright throughout the movement to maintain balance and engage the core.
Avoid letting your front knee extend past your toes to reduce stress on the knee joint.
Focus on a controlled descent and ascent to maximize muscle engagement.
For added intensity, hold dumbbells in each hand or place a barbell across your upper back.
Maintain a steady breathing pattern; inhale as you lower down and exhale as you push back up.

Common Mistakes

Allowing the front knee to extend past the toes, which can strain the knee joint.
Failing to maintain a straight torso, leading to an imbalance and reduced core engagement.
Stepping too narrow, causing instability and improper alignment.
Not lowering the back knee close enough to the ground, limiting range of motion and muscle activation.
Letting the front heel lift off the ground, reducing stability and power.
Pushing off with the toes instead of the heel, which can decrease glute activation.
Allowing the back leg to remain too straight, reducing the effectiveness of the lunge.
Twisting the hips or torso, which can lead to poor balance and uneven muscle engagement.
Rushing the movement, which compromises control and form.