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Lunges - Exercise for the Legs and Glutes



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Home -> Exercises -> Lunges

Primary Muscles Worked: Description:
Quadriceps The muscles of the front of the thighs that extend the knee.
Gluteus Maximus The muscles of the buttocks that extend the hip.
Secondary Muscles Worked: Description:
Hamstrings The muscles of the back of the legs that extend the hip and flex the knee.
Calves The muscles of the lower legs.

The Lunge is a simple but very effective exercise for the legs. It involves balance and coordination, which is very useful for sports as well as muscle development. The dumbell version of the Lunge is the easiest to start with though it can also be done with a barbell.

How to Do Lunges:

Start Position of Lunges
Bottom Position of the Lunge
  • Hold two dumbells in your hands by your sides.
  • Step forward with one leg and lower your upper body down, bending your leg (don't step out too far). You should have about two to two and a half feet between your feet.
  • Do not allow your knee to go forward beyond your toes as you come down, keeping your front shin perpendicular to the ground.
  • Push up and back and repeat with the other leg or do all the reps with one leg then switch.
  • It is very important to keep your upper body as vertical as possible during the movement.
  • Think about sitting back when doing these. This will prevent you from leaning too far forward.
  • Now push yourself back up all the way to the standing position with a powerful push from your front leg.

Tricks for Performing Lunges More Effectively:

  • Don't set both your legs in a straight line. Keep them horizontally separated by about six inches to keep your balance. Doing this increases your base of support and makes your body more stable so you won't lose your balance while doing a set.

Common Errors in the Lunge Exercise:

  • Leaning forward on the way down - this can cause you to lose your balance and can place unnecessary stress on your back. Always strive to keep your upper body vertical. Do these in a mirror so you can watch your form and be sure to focus on sitting back during the descent.


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