Strength training
Lunges: How to Do Them Right, 8 Variations and a 6-Week Plan
Published October 20, 2026
A lunge is stepping one foot forward or back and lowering until both knees are bent about 90°, then pushing back to standing; it trains the quads, glutes and adductors one leg at a time and challenges balance. The reverse lunge is the easiest on the knees and the best place to start; walking and forward lunges come next.
How to do a reverse lunge
- Stand tall, feet hip-width.
- Step one foot back about 2-3 feet (60-90 cm).
- Lower straight down until the back knee almost touches the floor.
- Front knee tracks over the toes; front heel stays down.
- Push through the front foot to return to standing.
- Alternate legs or finish all reps on one side.
Which lunge?
| Variation | Difficulty | Emphasis |
|---|---|---|
| Reverse lunge | Easy | Glutes, knee-friendly |
| Forward lunge | Medium | Quads, deceleration |
| Walking lunge | Medium | Endurance, quads and glutes |
| Lateral lunge | Medium | Adductors, side-to-side movement |
| Curtsy lunge | Medium | Glute medius |
| Deficit reverse lunge (front foot on a plate) | Hard | Longer range, glutes |
| Bulgarian split squat | Hard | Quads and glutes (see Bulgarian split squat) |
| Jumping lunge | Hard | Power, conditioning |
One leg vs two
In rugby players, single-leg squat training improved strength, sprint and agility about as well as bilateral squats (Speirs et al., 2016). Lunges are a full-fledged leg exercise, not just a warm-up.
Common mistakes
| Mistake | Fix |
|---|---|
| Steps too short (knee way past toes, heel lifts) | Longer step |
| Knee caving inward | Push the knee out over the middle toes |
| Torso collapsing forward | Chest up, brace |
| Slamming the back knee | Controlled lowering |
| Wobbling | Hold a wall or reduce range |
6-week lunge plan (2× per week)
| Week | Workout |
|---|---|
| 1 | Reverse lunge, bodyweight 3 × 8/leg |
| 2 | Reverse lunge 3 × 12/leg |
| 3 | Dumbbell reverse lunge 3 × 10/leg (10-20 lb / 4-9 kg) |
| 4 | Walking lunge 3 × 20 steps + lateral lunge 2 × 8/side |
| 5 | Heavier dumbbells 4 × 10/leg |
| 6 | Deficit reverse lunge 3 × 8/leg + jumping lunges 2 × 10 |
Sample leg day with lunges
Squat 4 × 6 · Walking lunge 3 × 20 steps · Romanian deadlift 3 × 10 · Calf raise 4 × 15. Full leg day: leg workout.
FAQ
Lunges hurt my knees. Switch to reverse lunges, shorten the range, and check with a physical therapist if pain continues.
Lunges or squats? Both; lunges add balance and fix imbalances, squats let you load heavier (squat).