To do a lunge, stand tall, take a long step forward or backward, and lower your back knee towards the floor until both knees are bent at roughly 90 degrees, with your front knee over your front foot and your torso upright. Then push through your front foot to return to standing. If you are new to lunges, start with the reverse lunge, stepping backwards: it is easier to balance and usually kinder to the knees.

Lunges are one of the best leg exercises you can do without equipment because each leg works on its own. That means more load per leg than a regular squat, more balance work, and a chance to spot and fix differences between your left and right side.

What lunges work

Lunges mainly train the front of the thighs (quadriceps) and the glutes, with the hamstrings, calves and inner thighs helping. Because you balance on a narrow base, your core and the small stabilising muscles around the hips work hard too. Taking a longer step and leaning your torso slightly forward shifts more of the work to the glutes; a shorter step with an upright torso puts more on the quads.

How to do a reverse lunge, step by step

  1. Stand with your feet hip-width apart, hands on your hips or clasped in front of your chest.
  2. Brace your stomach lightly and shift your weight onto your left foot.
  3. Take a controlled step backwards with your right foot, landing on the ball of the foot.
  4. Bend both knees and lower straight down until your back knee hovers just above the floor. Your front shin stays roughly vertical and your front knee points in the same direction as your toes.
  5. Keep your chest up and hips square, facing forward.
  6. Push through the whole of your front foot, especially the heel and midfoot, and bring your back foot forward to standing.
  7. Do all your reps on one side, then switch, or alternate legs.

Think of the movement as going down, not forward. Your hips should drop like an elevator between your feet.

7 lunge variations, from easiest to hardest

1. Supported split squat

Stand in a split stance, one foot forward and one back, holding a wall or chair. Lower and rise without moving your feet. This removes the balance challenge and is the best place to start if lunges feel wobbly.

2. Split squat

The same movement with no support. Because your feet stay in place, it is easier to learn good form here than in any stepping lunge.

3. Reverse lunge

The step backwards keeps your weight over the front foot, which makes balance easier and puts less stress on the front knee than a forward lunge.

4. Forward lunge

Step forward and lower down. Stopping your body's momentum adds challenge for the front knee and thigh. Push back firmly to return to the start.

5. Lateral (side) lunge

Step wide to the side, sit back into that hip with the stepping knee bent, and keep the other leg straight. This trains the inner thighs and glutes in a different direction and is great for hip mobility.

6. Walking lunge

Step forward into a lunge, then bring the back foot through into the next lunge, travelling across the room. You need a bit of space, but it is excellent for endurance and coordination.

7. Bulgarian split squat

Rest the top of your back foot on a chair or sofa and lower down on the front leg. This is one of the hardest no-equipment leg exercises and a great way to keep progressing without weights.

Common lunge mistakes

  • Step too short. If your front heel lifts and your knee shoots far ahead of your toes, take a longer step.
  • Front knee collapsing inwards. Keep your knee in line with your second toe. Slow down and reduce depth until you can control it.
  • Back knee slamming the floor. Lower under control and stop just above the floor. Put a folded towel under your knee while learning.
  • Leaning or twisting. Keep your hips square and your chest up. If you tip sideways, your stance is probably too narrow; imagine your feet are on two train tracks, not a tightrope.
  • Pushing off the back foot. The front leg should do most of the work. Your back foot is mostly for balance.
  • Going too fast. Momentum makes lunges look easier and makes them less effective. Use about two seconds down and one up.

Sets, reps and a simple progression

Start with 2-3 sets of 8-10 reps per leg at the easiest level you can do with clean form, resting 60-90 seconds between sets. Train lunges 2-3 times a week as part of your leg or full-body sessions, not every day.

When you can do 3 sets of 12-15 reps per leg comfortably, move to the next variation on the list above. Other ways to make lunges harder without equipment:

  • Slow the lowering phase to 3-4 seconds.
  • Pause for 2 seconds at the bottom.
  • Add a "pulse": lower, rise a few centimetres, lower again, then stand.
  • Hold a full backpack or two filled water bottles.

Lunges pair well with squats and glute bridges. For a full routine, see our leg workout at home or the glute workout at home. If you are still learning basic leg strength, master the bodyweight squat first. If you pick legs as a focus area in FIThim, the app builds leg exercises such as squats and bridges into your daily workout, with real photos and a short animated demo for each exercise to check your form against.

Who should be careful

Lunges put more load on each knee than squats. If you have knee pain, start with supported split squats at a shallow depth and stay in the range that feels comfortable. Stop if you feel sharp pain, clicking with pain, or anything that gets worse during the set. People with balance problems should always hold on to something sturdy. If you have a recent injury, are pregnant or have a joint condition, check with a doctor or physiotherapist first.

FAQ

Are lunges better than squats?

Neither is better; they complement each other. Squats let you train both legs together and are easier to learn. Lunges train each leg on its own and challenge balance more. Most routines benefit from both.

Why do lunges hurt my knees?

Common causes are a step that is too short, a front knee that drifts inwards, or dropping into the bottom too fast. Try reverse lunges with a longer step and slower lowering. If the pain persists or is sharp, stop and get it checked.

Should my back knee touch the floor?

It doesn't need to. Lowering until the back knee is just above the floor gives you a full range of motion. Lightly touching a soft surface is fine, but avoid dropping onto your knee.

How many lunges should a beginner do?

Around 2-3 sets of 8-10 per leg, 2-3 times a week, is a good start. Increase reps gradually, then move to a harder variation once you reach about 15 per leg.