Lunges 101: Steps, Benefits, Variations, and More

Dumbbell Lunges – SharpMuscle
19 min read

The Dumbbell or Barbell Lunges are a popular strength-training exercise that mainly works the lower-body muscles like the quadriceps, hamstrings, and glutes, they also engage the core and help improve balance and stability. There are various types of lunges, but the basic forward lunge is one of the most common.


Primary muscle worked:Quadriceps (front thigh muscles), which consist of the rectus femoris, vastus lateralis, vastus medialis, and vastus intermedius; Hamstrings (back of the thigh muscles); Gluteus Maximus (buttocks)
Secondary muscle worked:Calves (Gastrocnemius and Soleus); Adductors (Inner Thigh Muscles); Core Muscles; Hip Abductors; Spinal Erectors
Exercise Type:Strength training, Resistance exercise
Force Type:Isotonic and isometric contractions
Mechanics:Compound exercise
Difficulty level:Moderate to High
Equipment needed:Dumbbell or Barbell

What is lunges?

Dumbbell Lunges – SharpMuscle

A lunge is a strength-training exercise that includes taking one leg forward or backward and bending both knees to lower the torso. It’s done by taking a stride forward, maintaining the knee precisely above the ankle, and lowering the body in a controlled motion before returning to the starting position.

This exercise also works the core muscles while helping to enhance balance and stability. Lunges come in a variety of shapes and sizes, but the fundamental forward lunge is one of the most prevalent.

Lunge exercises primarily involve the use of various force types, with an emphasis on isotonic and isometric contractions. Here’s how force types are applied in lunge exercises:

Isotonic Contractions:

Concentric Phase: During the upward phase of a lunge, when you push off the front foot and return to the starting position, your muscles shorten, and this represents a concentric contraction. In this phase, the muscles generate force to overcome the resistance and move your body.

Eccentric Phase: The lowering phase of a lunge, when you step forward or backward and bend your knee to lower your body, involves eccentric contractions. In this phase, the muscles lengthen while under tension, acting as brakes to control the descent.

Isometric Contractions:

Static Hold: At the bottom of a lunge, when your front knee is bent at a 90-degree angle and your rear knee is hovering just above the ground, you are in an isometric contraction. Isometric contractions involve muscle tension without a change in muscle length. In this case, your muscles are stabilizing your body and maintaining the position.

Dynamic Tension: Lunges also involve a combination of dynamic tension, where muscles are simultaneously lengthening and shortening. This occurs during the transition between the concentric and eccentric phases, as well as when the body maintains stability during the lunge.

The specific force types utilized can vary depending on the type of lunge, the speed of the movement, and the form of resistance, such as body weight or added weights. For example, jump lunges involve more rapid, dynamic contractions, while holding a lunge position statically engages isometric contractions.

The blend of isotonic and isometric contractions in lunge exercises is essential for developing strength, muscle endurance, balance, and stability in the lower body. It’s also one reason why lunges are a versatile and effective exercise for overall lower-body development. 1 2 3

Are lunges better than squats?

Whether lunges are better than squats depends on your fitness goals, individual preferences, and body mechanics. Both exercises are highly effective for strengthening the lower body and offer unique benefits:


  • Unilateral Exercise: Lunges are unilateral, meaning they work one leg at a time. This can help identify and correct muscle imbalances.
  • Balance and Stability: Lunges require balance and stability, which can improve coordination and functional strength.
  • Variety: There are various lunge variations (e.g., forward, reverse, lateral, walking) to target different muscle groups and add variety to your routine.
  • Lower Back Friendly: Lunges may place less stress on the lower back for some individuals compared to squats.


  • Compound Exercise: Squats are a compound exercise that engages multiple muscle groups simultaneously, including the quads, hamstrings, glutes, and lower back.
  • Strength and Mass Building: Squats are often favored for building overall leg strength and muscle mass due to the higher weight you can typically lift in a squat.
  • Time Efficiency: Squats are efficient for working the lower body, as you don’t have to alternate between legs.

Ultimately, the choice between lunges and squats depends on your goals. If you want to address muscle imbalances, work on balance, or have a specific reason to avoid heavy loads on your back, lunges might be a good choice. If you’re looking for overall leg development, power, and efficiency, squats can be a key exercise in your routine.

It’s also worth noting that many fitness experts recommend incorporating both lunges and squats into your workout regimen for a well-rounded lower body strength program. Variety is typically beneficial to prevent plateaus and ensure all muscle groups are adequately trained.

Are lunges bad for your hips?

Lunges are not inherently bad for your hips, but improper form or certain pre-existing hip conditions can potentially lead to hip discomfort or injury. When performed with proper technique, lunges can actually help improve hip stability and strength.

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Using proper form is essential to minimize the risk of hip discomfort or injury. Ensure that your front knee is aligned with your ankle, and your rear knee is just above or lightly touching the ground. Avoid excessive forward knee movement beyond your toes. Be cautious not to overextend the hip joint when performing lunges, especially if you have limited flexibility. It is necessary to maintain a comfortable range of motion.

Individuals with pre-existing hip difficulties or injuries should seek the advice of a healthcare expert or physical therapist before including lunges into a workout training. Conditions like hip impingement, bursitis, or labral tears may require specific modifications or alternative exercises.

Start with bodyweight lunges and gradually add resistance as you become stronger. This helps reduce the risk of overloading the hip joints. Always warm up before doing lunges to prepare the muscles and joints for the exercise. Dynamic stretching and mobility exercises can be beneficial. To avoid injuries caused by overuse and imbalances, make sure your training regimen includes a range of exercises that target different muscle groups and movement patterns.

If you develop hip pain when performing lunges, you must immediately stop and check your technique. Overall, lunges can be a safe and effective exercise for strengthening the lower body when done correctly and with attention to individual limitations and needs.

Practice guide

The basic forward lunge is a straightforward and effective exercise. It’s an excellent choice for refining your form, gradually building strength for more advanced movements, and it’s gentle on your knees. When performing a forward lunge, pay attention to the following key points:

  • Alignment: Ensure that your shoulders, hips, and rear knee are all in a straight line at the bottom of the lunge. This alignment enhances stability and ensures that your body is in the correct position.
  • Front Foot Placement: Position your front foot so that, at the bottom of the lunge, your shin is vertical, and your knee forms a 90-degree angle. This positioning helps protect your joints and promotes proper muscle engagement.
  • Muscle Activation: When executing a lunge correctly, you should feel the effort distributed evenly across your glutes, hamstrings, and quadriceps. The load should also be balanced between both legs. Adjust your foot position if needed to achieve this balance.

Mastering the basic forward lunge with these guidelines in mind will set a strong foundation for more advanced exercises and help you maintain healthy, pain-free knees during your workout.

How to Do Lunge

This technique ensures a proper execution of the lunge, optimizing muscle engagement and stability while helping to prevent injury and maintain correct form.

  1. Take a medium-sized step forward with your front feet, assuming a split stance with both feet about approximately hip-width apart.
  2. When you reach the bottom of the steps, try to keep a straight line from your shoulders to your hips to your back knee. At the same time, make sure your front knee is bent at the angle of 90 degrees and your shin is vertical.
  3. Lower your body slowly, over a count of two seconds. Keep your front foot securely planted on the ground while your rear heel rises, and use your big toe as an anchor point.
  4. Throughout the movement, engage your core muscles to maintain stability and keep your torso upright.
  5. Hold at the bottom of the lunge for a brief moment to establish control and balance.
  6. Begin to push back up, extending over a count of two seconds, returning to the initial standing position.

Common Mistakes

To perform lunges effectively and safely, pay attention to your form, engage your core, and use a full range of motion while avoiding these common mistakes. It’s also a good idea to start with body-weight lunges before adding weights or progressing to more advanced variations. However, the common mistakes of this exercise are giving below along with explanations of why they are problematic and how they can affect your exercise:

  • Knee Overextension: Allowing the front knee to extend beyond the toes can put excessive strain on the knee joint. This is problematic because it increases the risk of knee injuries, such as sprains or strains. To avoid this, focus on keeping the front knee directly above the ankle during the lunge.
  • Leaning Forward: Leaning your upper body too far forward can lead to poor posture and strain on the lower back. It also shifts the emphasis away from the leg muscles. Maintaining an upright torso is essential for proper form and to engage the target muscles effectively.
  • Inadequate Core Engagement: Neglecting to engage your core muscles can result in instability and decreased balance during the lunge. The core plays a crucial role in stabilizing your body and maintaining good form. Without proper core engagement, you may also risk putting more strain on your lower back.
  • Short Range of Motion: Doing partial lunges where you don’t lower your body enough reduces the effectiveness of the exercise. A full range of motion is important to engage the muscles fully. Not going deep enough limits the benefits of the exercise and may hinder progress in building strength and endurance.
  • Neglecting Rear Leg Position: Failing to focus on the positioning of your rear leg can impact balance and muscle engagement. The rear heel should be lifted, and the big toe should act as an anchor, helping to maintain balance and ensure proper muscle engagement.
  • Rushing Through the Exercise: Performing lunges too quickly can lead to poor form and decrease the effectiveness of the exercise. A controlled, steady pace is essential to ensure that you are engaging the right muscles and maintaining balance.
  • Excessive Forward Foot Width: Having your front foot too far out in front of you can lead to instability and a lack of control. This can make it challenging to maintain proper alignment and form during the lunge.
  • Ignoring Pain or Discomfort: Ignoring pain or discomfort during lunges can lead to injury. If you experience sharp or unusual pain, it’s essential to stop and assess your form or seek professional guidance. Pain may indicate an issue with your technique or an underlying problem that needs attention.
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How to Do the Dumbbell Lunge

This technique will help you perform the forward dumbbell lunge correctly, promoting balance, muscle engagement, and proper form. Achieving the correct form for the forward dumbbell lunge can be a challenge due to its variations.

To master this technique, follow these steps:

  1. Begin by standing upright with your feet hip-width apart. Maintain an upright posture with your chest lifted and your core engaged. Hold a dumbbell in each hand, with your arms hanging naturally at your sides. For improved balance, focus your gaze about 2 meters in front of you.
  2. Lift one foot off the floor and take a long step forward, ensuring that it aligns with your hips. Visualize your foot placement as if you’re stepping on “train tracks” rather than a “tightrope.”
  3. Lower your body by bending your back knee slightly so that it hovers just above the floor. Your front quad (thigh) and the shin of your back leg should be parallel to the floor, forming right angles at both knees.
  4. Keep your core muscles engaged throughout the movement for stability.
  5. Push through the heel of your front foot to return to a standing position.
  6. Perform 8–12 number of reps on the same side, then switch to the other leg to complete your set.

Common Mistakes

To avoid these mistakes, pay close attention to your form, engage your core, and maintain a steady, controlled pace. Here are the common mistakes of performing the forward dumbbell lunge and an explanation of why and how they occur:

  1. Knee Overextension:
    • Mistake: Allowing the front knee to extend beyond the toes.
    • Why: This places excessive strain on the knee joint.
    • How: When taking a step too long or not properly aligning the front foot with the hips, the front knee can travel too far forward.
  2. Inadequate Front Shin Angle:
    • Mistake: Not maintaining a vertical front shin.
    • Why: Failing to keep the shin upright can lead to imbalanced muscle engagement and stress on the knee joint.
    • How: The angle of the front shin may deviate from vertical due to poor balance, weak form, or inadequate muscle control.
  3. Leaning Forward:
    • Mistake: Leaning the upper body forward during the lunge.
    • Why: This can strain the lower back and diminish the effectiveness of the lunge.
    • How: Leaning can occur when core muscles are not engaged, or when individuals struggle with balance.
  4. Failure to Engage Core:
    • Mistake: Not keeping the core muscles engaged.
    • Why: A weak or disengaged core can lead to poor stability and balance during the lunge.
    • How: Neglecting to activate the core muscles can occur when individuals aren’t mindful of their core or lack the strength to maintain engagement.
  5. Rushing the Movement:
    • Mistake: Moving too quickly through the lunge without control.
    • Why: Rapid movements can lead to a lack of balance and prevent proper muscle engagement.
    • How: Some people rush through lunges due to impatience or not focusing on proper technique.
  6. Inadequate Step Length:
    • Mistake: Taking too short of a step forward.
    • Why: This limits the range of motion and reduces the effectiveness of the lunge.
    • How: Individuals may take shorter steps due to fear of losing balance or not understanding the importance of proper step length.
  7. Neglecting Gaze Fixation:
    • Mistake: Not fixing your gaze on a point in front of you.
    • Why: Failing to focus your gaze can impair balance and stability.
    • How: Some people overlook the importance of visual stability and look down or around during the lunge.

Incorporating in workout schedule

Let’s expand on how to incorporate lunges into your workout routine for various fitness goals. Remember that for all these fitness goals, consistency is key. Listen to your body, prioritize proper nutrition, and progressively challenge yourself in your workouts to see the best results. Adjust your routine as needed to ensure that it remains engaging and aligned with your goals.

1. Muscle Mass (Hypertrophy) Goal

To promote muscle growth, incorporate weighted lunges. You can use dumbbells, a barbell, or a weighted vest for added resistance. Aim for 3-4 sets of 8-12 repetitions for each leg. This rep range is ideal for stimulating muscle hypertrophy. Rest for 1-2 minutes between sets to allow your muscles to recover and lift with maximal intensity. Gradually increase the weight you use in your lunges to progressively challenge your muscles, promoting growth over time.

2. Fat Loss Goal

Choose dynamic and calorie-burning lunge variations like walking lunges, jump lunges, or reverse lunges with a knee drive. Incorporate lunges into high-intensity interval training (HIIT) or circuit workouts. Create circuits that alternate between lunges and other cardiovascular exercises. Perform 3-5 sets of 12-15 repetitions per leg. This helps maintain an elevated heart rate and burn calories. Keep rest periods between sets short, around 30-60 seconds, to keep your heart rate up and maximize fat loss.

3. Weight Loss Goal

Combine lunges with a mix of strength training and cardiovascular exercises in your routine. Aim to work out regularly, ideally 3-5 times a week, to create a consistent caloric deficit. While lunges can help burn calories, it’s essential to pair your exercise routine with a balanced diet that creates a caloric deficit for effective weight loss.

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4. Cardio Workout Goal

Opt for lunges that emphasize explosiveness and intensity, such as jump lunges, alternating jump lunges, or reverse lunges with a knee drive. Create a circuit that alternates lunges with other high-intensity cardio exercises like jumping jacks, burpees, high knees, or mountain climbers. For cardio-focused lunges, perform higher repetitions, around 15-20 per leg, and complete 3-4 sets. Keep rest intervals between exercises as short as possible to maintain an elevated heart rate throughout the workout.

5. Balanced Workout Schedule

It’s essential to balance your workout schedule by incorporating lunges on leg day while also focusing on other muscle groups to achieve a well-rounded physique. Include stretching and flexibility exercises in your routine to maintain joint mobility and reduce the risk of injury.

Variations of Lunges

Lunges come in various forms and can target different muscle groups or add variety to your workout routine. Incorporating these lunge variations into your workout routine can help target different muscle groups, prevent plateaus, and add excitement to your fitness regimen. Choose the variations that align with your goals and fitness level.

Forward Lunge

This is the classic lunge that primarily targets the quadriceps, hamstrings, and glutes. It’s an excellent choice for overall leg strength and development.

Start by taking a step forward with one leg and lowering your body into a lunge position. The front knee should be at a 90-degree angle. Return to the starting position by pushing off the front foot.

Reverse Lunge

Reverse lunges work the same muscle groups as forward lunges but with a slightly different emphasis. They engage the hamstrings and glutes to a greater extent, and are also gentler on the knees.

Instead of stepping forward, take a step backward and lower your body into a lunge position. Return to the starting position by pushing off the back foot.

Walking Lunge

Walking lunges add an element of dynamic movement and improve balance and coordination. They engage the entire lower body and provide an effective lower-body workout.

Perform a series of alternating forward lunges, walking with each step. This variation adds a dynamic element to your lunges and can enhance balance and coordination.

Lateral Lunge (Side Lunge)

Lateral lunges target the inner and outer thighs (adductors and abductors), in addition to the quadriceps and glutes. They can help improve lateral stability and balance.

Take a step to the side with one leg, bending the knee and lowering your body. This targets the inner and outer thighs in addition to the glutes and quads.

Curtsy Lunge

This variation is excellent for targeting the glutes, particularly the gluteus medius. It also works the inner and outer thighs and helps improve hip mobility.

Cross one leg behind the other at a diagonal angle as you lower your body into a lunge. This variation engages the inner and outer thighs and works the glutes.

Pulse Lunge

Adding pulses to your lunges increases time under tension, which can be effective for muscle endurance and strength. It makes the exercise more challenging.

After performing a regular lunge, stay in the lowered position and pulse up and down slightly before returning to the starting position. This increases time under tension and intensifies the exercise.

Jump Lunge (Split Jump)

Jump lunges are a plyometric exercise that incorporates cardiovascular training into your routine. They enhance leg power, explosive strength, and agility.

Start with a regular lunge and then explosively jump into the air, switching the positions of your feet in mid-air. This variation adds a cardiovascular and plyometric element to lunges.

Bulgarian Split Squat (Rear-Foot Elevated Lunge)

This is an excellent single-leg exercise that increases the range of motion and isolates the working leg. It’s great for building lower body strength and addressing muscle imbalances.

Place one foot on a bench or elevated surface behind you, and perform a lunge with the opposite leg. This variation provides a greater range of motion and isolates the working leg.

Dumbbell or Barbell Lunge

Adding weights to your lunges increases resistance and helps build muscle strength and size. It’s a valuable choice for those looking to advance their leg training.

Hold dumbbells or a barbell in each hand to add resistance to your lunges. This variation increases the load on your leg muscles, making it effective for strength training.

Overhead Lunge

Overhead lunges challenge your core stability as you hold a weight overhead. They also work the shoulders, arms, and upper back, in addition to the lower body.

Hold a weight (e.g., a dumbbell or a kettlebell) overhead with one or both hands while performing lunges. This variation challenges your core and stability.

Reverse Lunge with Knee Drive

This variation adds an element of balance and coordination. It also engages the core muscles, particularly during the knee drive.

Perform a reverse lunge and as you return to the starting position, drive your rear knee up towards your chest. This adds an element of balance and works the core.

Spiderman Lunge

The Spiderman lunge combines mobility and core work with a lunge movement. It targets the hip flexors, improves flexibility, and engages the obliques.

During a forward lunge, twist your torso and bring the elbow of the front leg towards the outside of the knee. This variation engages the obliques and enhances mobility.


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