VideoLunges
Learn how to do lunges with a clear setup, controlled movement, and a technique you can repeat.
Silent movement demonstration. Use the step-by-step instructions below for the setup and technique.
How to do lunges
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
- Take a step forward with your right foot, lowering your body into a lunge position.
- Keep your back straight and your chest up as you lower your body.
- Push through your right heel to return to the starting position.
- Repeat with your left leg.
- Alternate legs for the desired number of repetitions.
Lunges: muscles worked
Primary focus: quadriceps and glutes. Supporting muscles: Core.
Better reps before more weight.
Start with a version you can control. Record the same setup and range each time. Add reps or a small load increase when you can repeat the movement without changing the technique.
Plan your next setFrequently asked questions
How do you do lunges?
Stand with your feet shoulder-width apart, holding a dumbbell in each hand. Take a step forward with your right foot, lowering your body into a lunge position. Keep your back straight and your chest up as you lower your body.
What muscles does lunges work?
Lunges primarily trains the quadriceps and glutes, with the core contributing. The exact demand depends on your setup, range, and chosen load.
What is the best technique for lunges?
Use a stable stance and keep the working foot supported. Lower through a range you can control, with knees and hips moving together. Repeat the same depth instead of shortening the movement to add weight.
What can I do instead of lunges?
Related options include Bulgarian Split Squat, Dumbbell Reverse Lunge, Plie Dumbbell Squat. These can have different equipment, range, and movement demands. Open the guides below to compare the setups before choosing a replacement.
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Browse the directory pages containing lunges and the related movements above to compare equipment and technique choices.
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