Lunge
Lunges · Split Lunge
BodyweightDumbbellBarbellKettlebell Free weightsCalisthenicsFunctional
The lunge is a foundational single-leg pattern that trains the quadriceps and glutes while challenging balance and hip stability. Step into a split stance and lower until both knees reach roughly 90 degrees, keeping the front knee stacked over the ankle and the torso upright. Drive through the front heel to return to standing.
SecondaryBiceps FemorisSemitendinosusSemimembranosusGluteus MediusAdductor MagnusGastrocnemiusSoleus
GroupsLegsQuadricepsGlutesHamstringsLower BodyLunge
- Mechanic
- Compound
- Load type
- Weighted Bodyweight
- Unilateral
- Yes
- Utility
- Basic
8 variations
- Barbell Lunge Barbell
- Curtsy Lunge Bodyweight, Dumbbell, Kettlebell
- Deficit Reverse Lunge Bodyweight, Dumbbell, Barbell, Kettlebell, Plate
- Dumbbell Lunge Dumbbell
- Forward Lunge Bodyweight, Dumbbell, Barbell, Kettlebell
- Lateral Lunge Bodyweight, Dumbbell, Kettlebell
- Reverse Lunge Bodyweight, Dumbbell, Barbell, Kettlebell
- Walking Lunge Bodyweight, Dumbbell, Barbell, Kettlebell