Lunge
Expert Advice
Keep your upper body straight with your shoulders back and relaxed, and chin up. Always engage your core and make sure your knee does not go beyond your toes on the front foot to avoid joint strain.
How-to-do Steps
- Stand up straight with your feet hip-width apart.
- Take a step forward with your right leg, ensuring that you step far enough to keep your right knee directly above your right ankle.
- Lower your hips until both knees are bent at about a 90-degree angle. The back knee should hover just above the ground.
- Keep the weight in your heels as you push back up to the starting position.
- Repeat on the other side, stepping forward with your left leg.
- Continue alternating legs for the desired number of repetitions.
Track Lunge in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Lunge primarily targets the Glutes, Quads, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes50%
Quads40%
Secondary
Calves10%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Lunge work?
Lunge primarily targets the Glutes, Quads. Secondary muscles involved include Calves. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Lunge?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Lunge suitable for beginners?
Yes, Lunge is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
