A foundation bodyweight strength exercise for developing the leg muscles. The lunge is suitable for beginners and can be used with additional weight to increase intensity.

Primary Muscle Quadriceps
Secondary Muscle(s) Calves, Hamstrings
Difficulty Beginner
Optional Kettlebell, Barbell and Weights, Dumbbells, Weighted Vest, Bulgarian Bag

How to do the lunge

The lunge is a fundamental strength training exercise that is used to strengthen the leg muscles. This is a basic bodyweight exercise that is suitable for beginners and can be used with or without additional weight. 

  1. Stand upright and keep the abdominal muscles tight.
  2. Take a long step forward and lower your body until your back knee almost touches the floor (your front knee should not extend over your front toe). 
  3. Step back so that your feet are together. 
  4. Repeat (you can either use the same leg or alternate) for desired reps. 
  • Ensure your hips stay square. 
  • If the exercise is too hard, start with a shorter step and go further as you improve. 

Advanced Lunges

When you are competent with standard bodyweight lunges and would like to maintain the intensity of the exercise you can try the following techniques:

  • Lunge Jump - for an explosive adaptation of the standard lunge add a dash of plyometrics. 
  • Weighted lunge - perform the standard lunge whilst holding dumbbells or wearing a weighted vest for additional intensity. Remember to start small and gradually increase the weight as you improve.
  • Overhead Lunge - holding a weighted object overhead whilst moving into the lunge position. 


Always consult your GP before undertaking any form of weight loss, fitness or exercise.