Lunges

Muscles worked: Legs & Glutes · Also: Glutes & Hips, Calves

To do a lunge, stand tall and take a long step forward, lower until both knees are bent with your torso upright and your front knee behind your toes, then push through your front heel to return to standing. They build leg and glute strength while training balance.

Take a long enough step that your front knee stays behind your toes when you lower, keep your torso upright, and push through the front heel. If your knees complain, shorten the step or switch to the backward lunge variation.

How to do it

1. Stand tall, then take a long step forward.
2. Lower until both knees are bent, keeping your torso upright and your front knee behind your toes.
3. Push through your front heel to return to standing.
4. Repeat on the other side.
5. If your knees complain, shorten the step or switch to the backward lunge variation.

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Programs that include it

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General fitness information only, not medical advice. Stop if an exercise causes pain, and talk to a doctor before starting a new workout routine if you have a health condition.