How To Do a Lunge

Lunging Forward: The lunge might look straightforward — step, bend, stand — but for many people, especially those with past knee or hip issues, it can feel awkward or unstable. Still, it’s one of the most functional movements you can do, mimicking the way we walk, climb stairs, and balance on uneven ground. Mastering the lunge means moving more confidently in daily life and building a foundation for nearly every lower-body exercise.

The Benefits: Lunges strengthen the quads, glutes, and hamstrings while challenging your balance and coordination. They also help correct muscle imbalances between legs, improve joint stability, and enhance mobility through the hips and ankles. Over time, consistent lunge work can reduce injury risk and make everyday movements, like walking or simply standing from a low seat, feel easier.

How to Do It: Start with a split stance hold — one foot forward, one back — to find balance. Then progress to stationary lunges, lowering your back knee toward the floor while keeping your front knee stacked over your ankle. Once that feels steady, move to walking lunges or reverse lunges for added challenge. To advance, add dumbbells or elevate your rear foot for a Bulgarian split squat.

Need visual aid? We like this walk-through.