Lunges – Exercise Guide

Lunges (Quads) – Exercise Guide

Muscles worked: Quads

Equipment needed: None


1. Stand with an upright torso with your feet placed hip-width apart, chest out, shoulders pulled back while maintaining the natural curvature of your spine.

2. Keep your knees unlocked and your hands on your sides. This will be your starting position.

3. Take a step forward with your right leg and squat at your hips so that the left knee descends to a point where it is 1-2 inches off the floor. Make sure you maintain an upright torso throughout the exercise.

4. At the bottom of the movement, your right upper leg should be parallel to the floor, and the lower leg should be perpendicular to the floor. The upper left leg should also be perpendicular to the floor at the same time.

5. If your right knee extends beyond the toes, take a longer step to elevate the stress from the knee.

6. Rise to the starting position by pushing through the heel of your right foot bringing it back beside the left foot.

7. Repeat the same process with your left leg.

8. Alternate between legs for the recommended reps.

Variations/How To

Single Leg Lunges

You can focus on a single leg by performing the lunges on one leg before switching to the other. The unilateral variation can help you achieve symmetry, conditioning and a better pump.

Alternate Exercises for Lunges

Barbell Lunge

Dumbbell Lunge

Vidur Saini
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