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)