Lower Body
Step Up Your Game: Lunge Variations & Form
Quick Answer: Lunges are a unilateral lower body exercise that builds leg strength, improves balance, and targets the quadriceps, glutes, and hamstrings. They help correct muscle imbalances between legs.
Difficulty
Beginner
Calories/Min
5-8
Equipment
None
Muscles
Quadriceps, Glutes
Move
Your daily movement app
Lunge Technique: Master Single-Leg Strength
1
Stand tall with feet hip-width apart
2
Step forward with one leg
3
Lower until both knees are at 90 degrees
4
Push through front heel to return to start
5
Repeat on other side
Benefits of Lunges
- ✓Builds unilateral leg strength
- ✓Improves balance and coordination
- ✓Corrects muscle imbalances
- ✓Functional movement for daily life
- ✓Many variations for progression
Pro Tips
- 💡Keep front knee over ankle, not past toes
- 💡Maintain upright torso
- 💡Step far enough to achieve 90-degree angles
- 💡Track your lunges in Move
Common Mistakes to Avoid
✗Front knee extending past toes
✗Leaning torso forward
✗Taking too short a step
✗Not lowering back knee enough
Lunges Variations
Walking lunges
Reverse lunges
Lateral lunges
Bulgarian split squats
Track Your Lunges with Move
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