How to do lunges

Javier Colomer 4 min. of reading Legs Leave a comment

Lunges are a functional exercise I usually recommend. They’re super useful because they mimic daily movements and activate several muscle groups at once, including legs, glutes, and abs.

They also help improve stability and coordination in a way that maybe other common exercises, like squats, don’t quite achieve. In this post, I’ll walk you through how to do lunges step by step:

Stand tall with feet hip-width apart.
Keep your chest up and shoulders relaxed, engaging your core to protect your spine.
Step forward and bend both knees until they form 90° angles.
The back knee should point toward the floor without touching it, and the front knee shouldn’t go past your toes.
Lower down keeping your torso vertical; imagine your head brushing an invisible ceiling.
Push through the heel of your front foot to return to the starting position. Avoid pushing off the toes, as this puts unnecessary strain on your knees.

💪 Muscles worked: gluteus maximus, quadriceps, hamstrings, and core.

🎯Sets and reps: 3 sets of 12 reps per leg (beginners) up to 4 sets of 20 (advanced).

Lunge variations for all levels

I’m going to recommend some progressions so you can keep moving forward steadily and safely throughout the exercise and do it right:

1. Supported lunges

Place a chair behind you and lightly hold it with one hand to keep your balance.
Do the traditional lunge movement but use the support to reduce joint load.
Perfect for injury recovery or people with limited mobility.

🎯Sets and reps: 2-3 sets of 8-12 reps per leg.

2. Kettlebell lunges

Stand with feet hip-width apart. Hold a dumbbell in each hand, arms extended at your sides, palms facing inward.
Step forward with one leg, keeping your torso straight and core engaged.
Bend both knees until the back leg almost touches the floor and the front leg forms a 90° angle (the knee shouldn’t go past the toes).
Push through the heel of the front leg to return to the starting position. Repeat with the other leg.

🎯Sets and reps: 3 sets of 10-12 reps per leg.

3. Jumping lunges

From the low position of a traditional lunge, explosively jump up, switching legs in the air.
Land softly, bending your knees to absorb the impact.

🎯Sets and reps: 3-4 sets of 15-20 total reps (alternating legs).

Common mistakes and how to avoid them

Common mistake	Fix
Steps too short or too long	Try different distances until you feel more glute activation and less knee strain.
Arching the back	Keep your spine straight and engage your core to avoid unnecessary tension.
Torso leaning forward	Pull your shoulders back to stay upright.
Not lowering enough	Make sure both knees form 90° angles at the bottom position.
Poor knee alignment	Ensure knees point forward and don’t drift inward or outward.
Lack of balance	Practice in front of a mirror or use light support until you gain stability.

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