LegsBeginner
Photo: PTPioneer.com (CC BY 2.0) Lunges
Target Muscles
Quadriceps, Glutes
Secondary Muscles
Hamstrings, Core
Equipment
No Equipment, Dumbbells
Sets/Reps Guidance
Beginners: 3 sets of 8-10 reps per leg (bodyweight). Intermediate/Advanced: 3-4 sets of 10-12 reps per leg, adding dumbbells.
Instructions
Starting Position: Stand tall with feet hip-width apart, hands on hips or holding dumbbells at your sides.
Movement: Step forward with one leg and lower your body until both knees are bent around 90 degrees, front knee over the ankle. Push back through the front heel to return to standing, then repeat on the other leg.
Breathing: Inhale as you step and lower, exhale as you push back to standing.
Common Mistakes
- Letting the front knee travel far past the toes.
- Taking a step that is too short, reducing range of motion.
- Leaning the torso too far forward.
Safety Considerations
- Start with bodyweight lunges to build balance before adding load.
- Use a wall or chair for support if balance is a challenge at first.
Frequently Asked Questions
Lunges involve stepping forward (or backward) each rep, while split squats keep the feet in a fixed staggered stance throughout the set.