The lunge is a compound exercise for your leg muscles. Great for the quads and glutes (your butt). Also works a bunch of stabilizer muscles.


How to perform the lunge

  1. Stand with your feet about a foot apart
  2. Keeping your toes pointed forward, step forward 2 or 3 feet with your left leg. Your left foot should be flat on the ground
  3. Bend your left leg until your knee is at a 90 degree angle (your right leg will also bend, and your right heel will lift off the ground)
  4. Hold for a second
  5. Return to starting position
  6. Repeat steps 3 - 5 until you've repeated the desired number of reps
  7. Now repeat all steps with the other leg
Number of Reps For building muscle size: 3 sets of between 6 - 8 reps. For muscle tone: 3 sets of between 12 - 15 reps.


Muscles Used

Primary Muscles
  • Quadriceps (Front Thigh/Quads)
Secondary Muscles

  • Gluteus Maximus (Butt)
  • Adductor Magnus (Inner Thigh)
  • Soleus (Calf)

Stabilizer Muscles
  • Hamstrings (Rear thigh)
  • Trapezius, Upper (Upper traps)
  • Trapezius, Middle (Middle traps)
  • Levator Scapulae (Neck)
  • Tibialis Anterior (Shin)
  • Gluteus Medius (Hip)
  • Gluteus Minimus (Hip)

About Me

Hi, I'm Ian. Health and fitness is an integral part of my life. I believe that keeping fit and eating well can help you appreciate life so much more. If you're looking for me, you'll probably find me in the gym or outside enjoying the great outdoors!

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I created so that I could share my knowledge and experience in the area of fitness, nutrition, and muscle building exercises. Many people don't know where to start when it comes to fitness and I hope this website can be a good starting point.

About Strength

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