Lunge
Muscle Groups: Quads, Glutes
Lunge focuses on Quads, Glutes, with Hamstrings working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Lunge with proper form and technique.
- 1
Stand tall with your feet shoulder-width apart and your hands on your waist. Keep a natural arch in your lower back and your chin parallel to the floor.
- 2
Take a large step forward, two to three feet from your back foot. Once your foot lands, lower your hips to the floor until your front knee forms a 90-degree angle.
- 3
Press off your front foot and reverse back to the standing position. Continue lunging with same leg until the desired amount of repetitions are completed, then switch legs and repeat.
Tips for Success
These tips will help you perform Lunge safely and effectively while maintaining proper form.
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TIp: Keep a natural arch in lower bach and keep chin parallel to floor at all times.
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Tip: To increase difficulty, perform this exercise on an uneven surface, such as a grass field or beach.
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Tip: Back knee should remain off the ground at all times.
Secondary Muscles
While Lunge primarily targets Quads, Glutes , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Hamstrings . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Lunge, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Lunge, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
