Lunge
Bodyweight lunges.
- Primary muscleQuads
- Also worksGlutes
- EquipmentBodyweight
- TypeCompound
- MovementLunge
- LevelIntermediate
- Quads
- Glutes
- Bodyweight
How to do the Lunge
4 steps, in the order you do them.
- Stand tall with your hands on your hips.
- Take a long step forward and lower until both knees are at about 90°.
- Push through your front heel to return to the starting position.
- Alternate legs.
Muscles worked
Common Lunge mistakes
What goes wrong most often when you do the Lunge, and how to fix it.
Your step is short and your front heel lifts as you lower.
Take a step long enough that your front heel stays planted at the bottom.
Your feet are on the same line, like on a tightrope, and you lose balance.
Set your feet hip-width apart, as if walking on two rails.
Your back knee slams into the floor.
Lower until your back knee is a few inches off the floor and stop there.
Alternatives to the Lunge
They work the quads with other equipment, including options for training at home.
Sets and reps
This is how Mobbe routines program it. It appears in 1 of the 36 routines.
- Beginners3 × 10–12
- Rest1:15
| Routine | Level | Sets × reps | Rest |
|---|---|---|---|
| Bodyweight Home 3 Days | Beginner | 3 × 10–12 | 1:15 |
Rest between sets, in minutes.
Log every set and watch your numbers climb.
Mobbe saves every set, shows you your record and builds your full routine. Your first routine is free, with no limits.
Routines that include the Lunge
See all routines →More quads exercises
Reverse LungeQuads · Bodyweight
Barbell Walking LungeQuads · Barbell
Cossack SquatQuads · Kettlebell
Dumbbell Split SquatQuads · Dumbbells
Frequently asked questions
What muscles does the Lunge work?
The Lunge works mainly the quads. It also works the glutes and the hamstrings.
How many sets and reps should I do?
In Mobbe routines the most common is 3 sets of 10 to 12 reps with 1 minute and 15 seconds of rest.
Which routines include the Lunge?
It appears in 1 of the 36 Mobbe routines, such as Bodyweight Home 3 Days.