What muscles does Lunge work?

The Lunge primarily targets the Quadriceps, specifically the Outer Quad, Inner Quad, Middle Quad. It also engages secondary muscles including Hamstrings, Hips.

How often should I do Lunge?

For optimal results, include Lunge in your routine 1-2 times per week, allowing at least 48-72 hours of recovery between sessions targeting the same muscle groups. Adjust frequency based on your training experience, recovery capacity, and overall workout program.

What equipment do I need for Lunge?

To perform Lunge, you will need none. This makes it an accessible exercise that can be done virtually anywhere without special equipment.

Is Lunge suitable for beginners?

Yes, beginners can perform Lunge with proper instruction and appropriate modifications. Start with lighter resistance or bodyweight variations, focus on mastering proper form, and gradually increase intensity as your strength and technique improve.

Can I do Lunge at home?

Yes, Lunge can be performed at home with minimal equipment. None is typically accessible for home workouts.

Lunge

Learn how to do the Lunge with proper form, setup, and execution.

This none movement primarily targets quadriceps, including outer quad, inner quad, middle quad.

How to Perform Lunge

1
Stand tall with your feet together and engage your abs.
2
Take a breath and step one foot forward, lowering your rear knee toward the floor.
3
Your front knee should be bent at roughly 90 degrees and directly above your ankle.
4
Drive through your front heel to return to the starting position and exhale.
5
Alternate legs for the desired number of repetitions.

Training Guidelines

The targets below are general guidelines. Adjust volume and intensity based on your experience, recovery, and goals. If you track effort, aim for most working sets around RPE 7–9.