Lunges are a fantastic exercise because they are effective, versatile, and can benefit nearly everyone. There are so many ways to do lunges, so learn how to do lunges in a way that best serves you and your goals.
You can do lunges without equipment or with equipment. You can make them harder or easier by adjusting the distance and load. They can work on strength, endurance and even balance.
How to Do a Lunge
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From a tall standing position, step one leg forward in front of you
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Step as if you are on railroad tracks, not a tight rope
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Aim to land with a 90 degree angle in both knees
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Knee should be close to the floor but not touching
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Press into the ground through your heel and big toe and squeeze your glute to stand back up
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Repeat with your other leg, alternating as you stand back up
When to Use Lunge Variations
You can do lunges many different ways, depending on what you are looking to gain from them.
To work balance, do walking lunges.
If balance is restricting you, stationary lunges or reverse lunges will allow you to get good work in. You strength will build and you’ll be able to add back in walking lunges for a new challenge.
To improve work capacity, do walking lunges a greater distance to get more volume. To add a challenge on the greater distance hold dumbbells.
In fact, to improve strength, hold dumbbells, kettlebells or any kind of weight in any lunge variation.
Related: here’s a how-to for a quick arm exercise.
For all around increased challenge, try the Bulgarian split squat. These are challenging! Adjust these as you would any lunges: with something for balance, without, with weights or without. Let me know how you like them!
And as always, feel free to email me if you have specific questions!
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About the author
Kathryn Alexander is a strength coach and personal trainer in Austin, Texas. She loves hiking, college football, and the feel of a perfectly knurled barbell. Read more about Kathryn here.