How to Do a Lunge

A lunge is one of the best lower body exercises you can do to strengthen and tone your hips, thighs, glutes, and hamstrings. Lunges are beginner friendly and are very easy on the knees as opposed to squats.

People enjoy doing them since lunges mimic our walking pattern.

They are also a good leg exercise for improving balance and flexibility in the hips. 

To perform the lunge, follow the instructions below.

How to Do a Lunge

How to do a lunge

1. Stand tall with your feet hip-width apart and your abs tight. Hands on the hips.

2.  Take a big step forward with your right leg and slowly lower your body until your right knee is bent at least 90 degrees. Make sure right knee doesn’t go past your right toe.

3. Pause, then press into your right heel to drive back up to the starting position. Repeat step 1-3 with your left leg. Continue to alternate between the legs until you do 10-12 reps on each side.

The lunge is a very effective leg exercise. Doing it regularly will benefit your balance and improve your flexibility. You will also shape your thighs, legs, and butt.

Sets / Reps

If you are just starting out, it is a good idea to start slow. 

For beginners, aim for 1-3 sets for 10-12 repetitions. 

The most important thing is to focus on your proper form, but once you feel comfortable and have a good grip of the exercise, you can add more reps/ sets, or even adding some resistance by holding a set of dumbbells in each hand. 

You can also try other lunge variations if you’re ready for resistance. 

Try performing back (reverse) lunge or walking lunge. These lunge variations will be sure to challenge you. 

You can also combine the lunge with other exercises in between your sets to create a full body workout, kind of like the 7-minute workout challenge

Exercise Table

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Other related lunge exercises:

What’s your favorite lunge variations exercise? Let us a known in a comment below.

Misato Alexandre


After making healthy living a priority, Misato lost over 20 lbs in less than 90 days. Instead of weight loss being a dreading experience, living the lifestyle of health and fitness granted her more happiness and joy than ever before. She co-founded Fitwirr to make health and fitness simple for everyone and share her tips through writing evidence-based articles on nutrition, weight loss, and exercise.

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