lunge

A lunge is a strength training exercise that targets the lower body, performed by stepping one leg forward or backward and lowering the hips until both knees are bent at about 90 degrees. The front knee stays above the ankle, the back knee moves toward the floor, and the torso remains upright with the core engaged. It is a unilateral movement that challenges balance and hip and knee stability, commonly used in conditioning, rehabilitation, and athletic training.

Common variations include the forward lunge, reverse lunge, walking lunge, side lunge, and curtsy lunge. Each variation emphasizes different ranges of hip and knee motion and can be modified to suit goals or limitations. Lunges can be performed with bodyweight or with external load such as dumbbells, kettlebells, or a barbell to increase resistance.

Technique and execution: start with feet hip-width apart, shoulders back, and the chosen load if using equipment. Take a controlled step forward (or backward) with one leg and lower the hips until both knees are at about 90 degrees. The front knee should track over the ankle, and the back knee should move toward the floor without contacting it. Keep the torso upright and avoid excessive forward lean. Push through the heel of the front foot to return to the starting position and repeat on the other leg.

Muscles targeted include the quadriceps, gluteus maximus, hamstrings, calves, and core stabilizers. Benefits include improved lower-body strength, balance, unilateral stability, and functional mobility. Common mistakes involve knee collapse inward, front knee drifting past the toes, insufficient depth, or loss of balance. Beginners may reduce depth or use support to ensure proper form.