Lunges
Standard bodyweight lunge — fundamental single-leg pattern, accessible to everyone, foundation for loaded variations.
Level: Beginner
Primary: Cardio Quads
Secondary: Glutes Hamstrings
Movement: Compound
Tags: Lunge Unilateral
Type: Functional Fitness (Obstacle & Hybrid)
Equipment: Body Weight
Sports: Basketball Football Lacrosse Soccer Tennis
Target muscles
The quadriceps and gluteus maximus of the front leg drive the bulk of the work. The gluteus medius stabilizes the hip during single-leg loading. The hamstrings co-contract for knee stability. The trunk braces against the asymmetric load.
How to perform
Setup
Stand tall with feet hip-width apart.
Execution
Step forward with one foot. Lower the back knee toward the floor until both knees form approximately 90-degree angles, keeping the front knee above the ankle and torso upright. Push through the front heel to return to the starting position. Switch legs.
Common mistakes
- Front knee shooting past the toes.
- Torso pitching forward.
- Pushing off the back foot to assist.
- Letting the back knee crash.
- Cutting depth.
Progressions and regressions
Regress to assisted lunges (hand on a wall for balance). To progress, add load, work walking lunges, or move to Bulgarian split squats.
Programming notes
Foundational single-leg work. 3-4 sets of 10-12 per side, twice a week.
