Master the Perfect Lunge: Tips and Techniques for Stronger Legs and Glutes

KISS… that’s how I feel about adding lunges into my leg days.  Keep it simple, silly!

Lunges do not have to be fancy to be effective. 

I love a good squat, but lunges are just as great, if not better, in my humble opinion. 

What is a Lunge?

A lunge is a unilateral leg exercise that helps increase lower body strength, balance, and stability. It targets several muscles, including the glutes, quads, hamstrings, and core. 

Proper form is extra important with lunges. When done correctly, a lunge can target multiple joints to tone and strengthen your entire lower body.

One move = big impact – this makes it a no-brainer to add to your workout routine

3 Potential Benefits of Lunges:

1. Stretch the Hip Flexors

If you have a desk job or sit for extended periods of time, your hip muscles are probably tight. Lunges can help counteract this by effectively stretching the hip flexors.

2. Improve Core Stability

Lunges can help maintain balance and prevent injury by strengthening the core.

3. Make Daily-Life Activities Easier

Lunges are a functional lower body exercise that could help make simple daily-life activities easier, like bending over to pick up things off the floor.

How To Effectively Complete a Lunge:

1. Stand in a split stance. The core is engaged, and the torso is straight. Keep a flat back with shoulders relaxed.
2. Bend knees and lower until the back knee hovers over and points to the floor.
3. Focus on bringing the body down while performing the lunge, not forward.
4. The front knee should stay behind the toes with weight equally balanced between both legs.  
5. Push back up through the heel of the front foot and repeat.

10 Lunge Variations to Sculpt Your Legs:

1. Assisted Lunge

Great for beginners! Using a wall or a chair for assistance on the side closest to the leg that is farther back.  Distribute your weight equally between both legs.  Keep your torso straight and core engaged as you bend your knees, lowering your body toward the floor. You should be able to see your toes on your front foot when in the lunge.  Straighten your legs and repeat.

2. Alternating Reverse Lunge

Begin with your feet together.  Step back with one foot and bend both knees, ensuring the front knee does not extend past your toes.  Once the front thigh is parallel to the floor, push off the front heel to return to standing.  Repeat on the other side.

3. Front Elevated Lunge

Achy knees? This one’s for you. The entire foot from toe to heel should be on the stool in front. Begin to lower down until your front thigh is parallel to the floor. Extend your legs and repeat.

4. Forward Lunge

Moving into the sagittal plane.  Take a large step forward, lowering until the back knee is almost to the ground.  Make sure your front knee stays above your ankle, and you can see your toes.  Stand back up, pressing through the front heel.

5. Walking Lunge

The walking lunge is a powerful combo of the forward lunge and a split squat.  It increases balance and coordination and helps with running and jumping movements. Making room in front of you, take 4-6 forward walking lunges, turn around and repeat. (Note: The photo shown is with kettlebells to progress the move.)

6. Sliding Lunge

Mastered the basic? Try adding a glider, paper plate, or piece of felt under your back foot. Slide the back foot further back, lowering into a lunge.  Pull back in to return to standing. 

7. Split Squat Lunge

The more forward your front foot is during the split squat, the more hip flexion will occur.  Keeping your feet stationary, bend both knees and distribute your weight equally between both legs.  You should be able to see your toes on your front foot when in the lunge.  Straighten your legs and repeat. (Pro Tip: Take a narrower stance to isolate the quads and glutes. To attack the glutes and hamstrings, take a wider stance.)

8. Bulgarian Split Squat Lunge

This one will help increase your range of motion for the more advanced lungers.  Place a bench or raised platform behind you.  Make sure you step far enough away from the riser so that you may see your toes when you bend your front knee, which should be directly above your ankle. Your back should be flat and your chest proud. Extend your legs and repeat.  Your back leg will be screaming!

9. Lateral/Side Lunge

Great inner thigh strengthener.  With feet together, lunge to the side, keeping your feet parallel.  Bend the outer knee and keep the inner leg straight. Lower down, attempting to get the thigh of the bent leg parallel to the floor.  Take note the bent knee does not go past your toes.  Want a real challenge? Try adding in that glider!

10. Curtsy Lunge

Want even more quad and booty burn? This one’s for you.  Stand tall with your feet hip-width distance apart.  Keep your weight on your left foot and take a big step back with your right leg, crossing it behind your left leg.  Bend your knees until your left thigh is parallel to the floor.  Keep your toes pointing in the same direction as the knees, and make sure your back stays straight and tall.  Stand back up and repeat. 

3 Tips to Make Your Lunges More Challenging:

1. Add elevation to the back leg to further fatigue the quad of the back leg (See Bulgarian Split Squat)
2. Include dumbbells or kettlebells to add intensity
3. Try a heavier barbell evenly distributed over your shoulders

Exercise Disclaimer: Before starting any new workout regimen, it’s essential to consult with your healthcare provider. If you experience faintness, dizziness, pain, or shortness of breath at any time while exercising, you should stop immediately. This workout is merely a suggestion and should be adjusted to fit your individual needs and goals.