How to do a lunge

Lunges train one leg at a time, which builds strength, balance and hip stability and helps even out differences between your left and right side.

Step by step

1. Stand tall with your feet hip-width apart and your hands on your hips.
2. Take a big step forward (or backward, for a reverse lunge) and lower your back knee toward the floor.
3. Keep your torso upright and your front knee in line with your middle toes.
4. Lower until both knees are bent to about 90 degrees and your back knee is just above the floor.
5. Push through your front heel to come back up, then switch legs.

Common mistakes the coach checks

• Leaning forward. Keep your torso tall and stacked over your hips.
• Knee caving in. Keep your front knee in line with your second toe — no collapsing inward.
• Too shallow. Lower until your back knee nearly touches the floor so the rep counts.
• Could go deeper. Aim for both knees at about 90 degrees at the bottom.
• Rushing. Lower with control — no dropping into the bottom.

Sets and reps

Do 2 to 3 sets of 8 to 10 reps per leg. Reverse lunges are easier on the knees than forward lunges and are a good place to start.

Make it easier or harder

• Easier: Split squats: keep both feet in place and just move up and down, holding a wall or chair for balance.
• Harder: Hold dumbbells, try walking lunges, or rest your back foot on a bench (Bulgarian split squats).

Stay safe

A short step pushes the front knee far forward; a longer step shares the work with your glutes. Don’t let the front knee collapse inward.

More form guides

• How to do a squat
• How to do a push-up
• How to do a Romanian deadlift
• How to do a bicep curl
• How to do a shoulder press
• How to do jumping jacks
• How to do a plank