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Exercise · Legs and glutes

Lunges

Exercise A to Z

  • Strength
  • Balance

Works: Legs, glutes and balance.

Add to a routineUsed in 11 timer routines

How to do it

Line drawing of a lunge: standing tall, then a long step forward with both knees bent and the back knee just above the floor.
  1. Stand tall with your feet hip-width apart.
  2. Take a long step forward with one foot.
  3. Bend both knees to lower straight down, until your back knee is just above the floor. Both knees bend to about a right angle.
  4. Keep your front knee above your ankle and your body upright.
  5. Push through your front heel to step back to standing, then switch legs.

Watch out for

Your front knee falling inwards, leaning forward, and steps that are too short.

Make it easier or harder

  1. 1Supported split squats: stand in a long stride holding a chair or worktop, and lower only part way.
  2. 2Split squats: the same stride with no support. Your feet stay where they are.
  3. 3Reverse lunges: step back into the lunge. Stepping back is easier to balance.
  4. 4Lunges: step forward into the lunge, then push back. Stopping as you step forward takes more control.
  5. 5Jumping lunges

Do the difficulty that suits you.

Exercise from healthshelf.org

More exercises like this

Single-leg deadliftsThe backs of your thighs, glutes and balance.Step upsThighs, glutes and balance.Split squatsThighs, glutes and balance, one leg at a time.Step-downsThighs, glutes and balance.

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Safety and disclaimer

The workouts, exercise instructions and effort guide on this page are general information for adults. They are not tailored to you, they are not medical or professional advice, and they may not be suitable for you. They do not replace advice from a professional who knows you. Although exercise can be good for your health, all exercise carries some risk of injury.

Get advice from a doctor, physiotherapist or other qualified health professional before you start if:

  • you have a heart or lung condition, high blood pressure, diabetes or any other long-term condition
  • you have ever had chest pain, fainting or dizziness, with or without exercise
  • you have an injury, a joint or back problem, or pain when you move
  • you are pregnant or have had a baby in the last year
  • you have recently had an operation, or been ill
  • you take medicine that affects your heart rate, blood pressure or balance
  • you are new to exercise, or coming back after a long break
  • a doctor or other professional has told you to limit or avoid exercise
  • you have any other concern about your health

Stop straight away if you get chest pain or tightness, feel faint or dizzy, become unusually short of breath, feel your heart racing or beating irregularly, or feel sharp pain. Call 999, or your local emergency number, if you have chest pain or tightness, or if any of these does not settle quickly with rest.

Start at a level that feels comfortable and build up gradually. Clear the space around you, use a floor that is not slippery, and make sure any chair, step, bench or equipment is sturdy and will not move.

You choose whether to do these exercises and how hard to work, and you do them at your own risk. Read our full Medical Disclaimer.