Zirv Fitness
Strength exercise

Lunges

How to do it

  1. Stand tall with feet hip width apart and hands on the hips or holding weights at the sides.
  2. Step forward with one leg, keeping the torso upright and the core braced.
  3. Lower the hips straight down until both knees reach about 90 degrees, loading the quadriceps and hamstrings.
  4. Keep the front knee stacked over the front ankle rather than letting it push past the toes.
  5. Push through the front heel to return to the standing position.
  6. Alternate legs each rep, keeping the core engaged so the torso does not tip forward.

Muscles worked

QuadricepsMuscles located at the front of the thigh, responsible for extending the knee. All Quadriceps exercises
Biceps FemorisTwo-headed hamstring muscle responsible for knee flexion and hip extension. All Biceps Femoris exercises
CoreThe group of trunk muscles across the abdomen, sides, and lower back that stabilize the spine and pelvis and transfer force between the upper and lower body. All Core exercises

Related Quads exercises

Barbell SquatClean DeadliftDeadliftDeficit DeadliftPause DeadliftReset Deadlift
Type
Strength
Primary muscles
Quadriceps, Biceps Femoris, Core
Measured in
Reps and weight