A lunge is a foundational, unilateral exercise, meaning it works one side of the body at a time. It is highly effective for building lower-body strength and improving functional movement patterns like walking and running. This powerful compound exercise engages multiple joints, primarily targeting the large muscle groups of the legs and hips. The main muscles activated include the quadriceps, gluteal muscles, and hamstrings, which work to extend the hip and stabilize the movement. Performing a lunge also challenges the core musculature to maintain stability and balance throughout the full range of motion.
Preparing for the Lunge: Stance and Posture
The correct starting position establishes the stable foundation necessary for a safe and effective lunge. Begin by standing tall with your feet placed approximately hip-width apart, which helps prevent instability during the exercise. Engage your core muscles, as if bracing for a light impact, to keep your trunk rigid and your pelvis neutral throughout the movement. Your shoulders should be pulled back slightly and your chest lifted to maintain a straight, upright torso.
Focus your gaze on a point directly in front of you at eye level to maintain a neutral head and neck position. This prevents hyperextension of the cervical spine as you move down into the lunge. You can place your hands on your hips to monitor hip alignment, or keep them at your sides for balance.
Executing the Forward Lunge
To initiate the forward lunge, step one foot forward, taking a stride that is significantly larger than a normal walking step. The length of your stride should allow both your front and back knees to bend to approximately a 90-degree angle at the bottom of the movement. As your front foot lands, gently begin to descend by bending both knees simultaneously in a controlled, vertical path. The lowering phase should be slow and deliberate, allowing the muscles to work eccentrically, lengthening under tension.
Continue to lower your body until your front thigh is nearly parallel to the floor and your back knee hovers just an inch or two above the ground. At the point of maximum descent, ensure your front knee is stacked directly above your ankle and aligned with your second toe, preventing it from collapsing inward. The weight should be distributed evenly, with your front foot flat on the floor and the heel of your back foot lifted. To return to the start, forcefully drive up through the heel of your front foot, engaging the glute and quadriceps of the working leg. Bring your front foot back to meet your rear foot to complete one repetition, maintaining your upright torso throughout the ascent.
Troubleshooting and Form Correction
A common error in the forward lunge is allowing the front knee to track inward, which is often a sign of insufficient gluteal muscle activation. To correct this, actively focus on pushing your knee slightly outward so it stays aligned over your foot. Another frequent mistake is taking a step that is either too short or too long, which can compromise the 90-degree knee angles and place undue pressure on the joints. If you feel strain in your knee, try adjusting your foot placement until both knees form right angles at the bottom of the lunge.
Many people also struggle with torso positioning, either leaning too far forward over the front thigh or arching backward. While a slight forward lean of the torso may be beneficial for glute activation, excessive leaning shifts the load away from the primary movers. Maintain an upright posture by keeping your core braced and imagining your head is being pulled up toward the ceiling. If balance is an issue, widen the lateral distance between your feet slightly, as if standing on two parallel railroad tracks, to increase your base of support.