What muscles do lunges work?

Lunges target your large lower body muscles: quads and hamstrings but also your glutes and even your calves.

How to do a lunge?

Regardless of the type of lunge you’re going for, start with your feet hip-width apart and facing forward (avoid having your feet turning inwards or outwards). Engage your core and pull your shoulders back and down (keep your chest open). Placing your hands on your hips will help you keep your balance.

Forward lunge: take one step forward and bend your knees (stop just before your back knee touches the floor). Your back heel can lift off but not your front heel.

Reverse lunge: do the exact opposite. Take one step backwards and bend your knees.

Static lunge: do a forward lunge but instead of returning to your starting position you keep your split stance and just bend/extend your knees.

Walking lunges: similar movement as the forward lunge but instead of bringing your front leg back you bring your back leg forward which will initiate the walking movement.

Curtsy lunge: this one places a bigger emphasis on the glutes and inner thighs. Step your left leg behind you and to the right so your thighs cross behind, bending both knees.

Video Demo 

Pro tips

Don’t let your front knee go over your toes.

When you are comfortable with the movement, add some weight: perform the same exercise but with a dumbbell in each arm.

How to tell if you’re doing it right?

You feel it in your legs especially your quads. You are stable (which indicates that your torso is in good upright position).