Lunges
The lunge steps one foot forward and lowers the back knee toward the floor, training each leg's strength, balance, and hip stability separately. It is the fundamental single-leg pattern — the one that exposes what two-legged squats let the stronger side hide. Coached by Maddy (NASM-CPT) — these are the exact form cues he gives on every client's first week.
Muscles worked
Sets & reps by goal
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 4 × 3–6 per leg (add load) | 2 min |
| Muscle | 3–4 × 9–12 per leg | 60–90 s |
| Endurance | 3 × 18–27 alternating | 45–60 s |
Rep ranges per Helms 2014 · Schoenfeld 2016.
Level — Beginner
Beginner pattern with a long ceiling — every added kilo re-tests the same balance.
Proper form — 5 cues
- Take a confident step forward — long enough that the front shin stays near vertical at the bottom.
- Lower straight down, back knee travelling toward the floor, not the body lurching forward.
- Keep the torso tall with a slight natural lean, hips square to the front.
- Push through the front heel to drive back to standing.
- Alternate legs or complete one side first — either way, count both sides equally.
Breathing: Inhale on the descent, exhale driving up through the front heel.
The 3 mistakes Maddy corrects most
Common questions
Are lunges bad for the knees?
Well-performed lunges are one of the better knee-strengthening patterns available: they load the quads and glutes through a controlled range and train the stability knees rely on. Trouble usually comes from short choppy steps, collapsing knees, or too much volume too soon. Groove the pattern, progress gradually.
Why am I so wobbly during lunges?
The lunge narrows your base to a tightrope and asks one leg to run the show — wobbling at first is the normal price of that honesty. Slow the descent, lightly touch a wall or pole for the first sessions, and the stabilising muscles adapt within a few weeks.
Forward, reverse, or walking lunges — where do I start?
Reverse lunges are the gentlest teacher: stepping backward keeps the front shin vertical almost automatically and loads the knee least. Forward lunges add a braking demand; walking lunges add continuous balance transfer. Learn them in roughly that order and keep all three long-term.
Related exercises
Easier: Reverse Lunges · Harder: Dumbbell Lunges
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