Lunge
Trains the quadriceps, with help from the hamstrings and glutes. No equipment needed. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app works out every weight and times your rest.
In the programs
None of our programs use the Lunge
It is in the app, so you can add it to any session and log it like anything else. It is just not written into one of our 50 free programs. If you want a quadriceps exercise that is, there are 16 on the Quadriceps page.
Muscles worked
What Lunge trains
Technique
How to do the Lunge
- Stand upright with your feet hip-width apart and your hands on your hips or at your sides.
- Step forward with your right foot and lower your body until your right thigh is parallel to the floor and your left knee hovers just above the floor, both knees bent at about 90 degrees.
- Push through your right heel to return to the starting position.
- Repeat with your left leg, alternating sides for the desired number of repetitions.
Form cues
Getting it right
- Keep your torso upright and your core engaged throughout the movement.
- Ensure your front knee stays aligned with your toes and does not extend past them.
- Lower yourself with control rather than dropping into the lunge.
- Exhale as you push back up and inhale as you lower down.
Substitutes
Swap Lunge for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Lunge for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.