A lunge is a foundational, unilateral resistance exercise that effectively builds lower-body strength and stability. This movement requires balancing on one leg, which improves coordination and addresses muscular imbalances between the two sides of the body. Mastering the proper technique of the forward lunge prepares the body for more complex movements and reduces the risk of injury during daily activities.
Proper Execution of the Forward Lunge
The forward lunge begins with the individual standing tall, feet positioned about hip-width apart, and the core muscles braced to maintain a neutral spine. A large step is taken forward with one foot, ensuring that the step is long enough to allow both knees to bend to approximately 90 degrees at the bottom of the movement. The front foot should be planted firmly on the ground, and the heel of the rear foot should remain lifted off the floor.
As the body descends, the movement should be controlled and vertical, dropping the hips straight down toward the floor. Lower the body until the front thigh is roughly parallel to the ground and the back knee hovers just above the floor. The chest must remain upright, and the front knee should track directly over the ankle, aligning with the second or third toe.
The transition back to the starting position is initiated by forcefully driving through the heel of the front foot to extend the hip and knee joints. The rear leg provides balance during the ascent, and the trailing foot is brought forward to meet the front foot, completing one repetition. For alternating lunges, the next repetition begins immediately by stepping forward with the opposite leg.
Muscles Targeted
The lunge is a multi-joint exercise that engages a large network of lower-body muscles, primarily targeting the gluteal muscles and the quadriceps. The gluteus maximus works intensely during the concentric phase as the body pushes back up to the standing position. The quadriceps are heavily recruited to control the downward movement and extend the knee during the return phase.
The hamstrings and calves also play a significant role, acting as both movers and dynamic stabilizers. The hamstrings assist with hip extension and stabilize the knee joint. The gastrocnemius and soleus muscles in the calf contribute to ankle stability and aid in the push-off phase of the front foot.
The core musculature, including the abdominal and lower back muscles, is constantly engaged to maintain an upright torso and prevent lateral swaying. This unilateral stance places a high demand on the hip abductors and adductors to stabilize the pelvis. Maintaining balance on one leg heightens the activation of these smaller stabilizing muscles.
Avoiding Common Technique Mistakes
One of the most frequent errors is allowing the front knee to collapse inward, known as knee valgus, which is often a sign of weak hip abductors. This inward caving places undue stress on the knee joint and compromises the exercise’s effectiveness. To correct this, actively focus on driving the knee outward so it remains aligned with the middle of the foot throughout the descent.
Another common mistake involves the torso position, particularly leaning too far forward over the front knee during the lunge. Excessive forward lean shifts the load away from the glutes and onto the lower back and knee joint, increasing strain. Maintaining an upright posture ensures the load is distributed correctly and focused on the intended leg muscles.
Stepping with an incorrect stride length or having feet too close together can also destabilize the movement. A step that is too short causes the front knee to travel excessively past the toes, increasing shear forces on the joint. Conversely, a step that is too wide reduces the depth of the lunge. Aim for a stance that allows both the front and back legs to form a 90-degree angle at the bottom.