Lunge
Complete guide to Lunge. Learn proper form, technique, and execution. Targets Quadriceps — Outer Quad, Inner Quad, Middle Quad. Requires none. Step-by-step instructions and expert tips.
How to Perform Lunge
Stand tall with your feet together and engage your abs.
Take a breath and step one foot forward, lowering your rear knee toward the floor.
Your front knee should be bent at roughly 90 degrees and directly above your ankle.
Drive through your front heel to return to the starting position and exhale.
Alternate legs for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |