Lunges are the go-to exercise if you want toned legs, strong glutes, and a stable core. Whether you’re new to strength training or have been working out for years, lunges remain one of the most effective lower body movements. This exercise not only helps you build muscle mass but also improves mobility, balance, and coordination.
In this blog, you’ll learn what lunges are, which muscle groups they target, how to perform them correctly, the different variations, and why you should definitely include them in your ProFit Gym routine.
What are lunges?
Lunges are a unilateral exercise in which you workout one leg at a time by stepping forward, backward, or sideways. You lower yourself in a controlled movement through your knee, engaging your glutes and leg muscles while also working on your core stability.
The best thing about lunges is that you don’t need any advanced equipment. You can perform them using just your body weight, or with dumbbells, a barbell, or even kettlebells for added resistance.
Unlike bilateral exercises such as squats, lunges force you to train each leg separately. This helps correct muscle imbalances and improves overall coordination.
Which muscles do you train with lunges?
Lunges are versatile and target multiple muscle groups at once:
- Quadriceps (thighs): responsible for extending the knee.
- Gluteus maximus (glutes): helps extend the hip and stabilise the pelvis.
- Hamstrings: support the movement and provide control while lowering.
- Calves: assist with balance and push-off.
- Core (rectus abdominis, obliques): keeps your torso upright and prevents side tilting.
- Adductors and abductors: support hip stability during the movement.
Because lunges are a unilateral exercise, they’re also excellent for enhancing athletic performance, such as explosiveness in running, jumping, or changing direction.
How to Perform Lunges Correctly
Proper execution is crucial to activate your muscles effectively and prevent injury. Follow these steps:
- Stand upright with your feet hip-width apart and your chest slightly lifted.
- Step forward (or backward, depending on the variation) with one leg and place your foot firmly on the floor.
- Lower your back knee towards the ground while keeping your torso upright.
- Keep your front knee aligned with your toes, not extending beyond them.
- Push through your front heel to return to the starting position.
- Switch legs and repeat for the desired number of repetitions.
Tips:
- Engage your core to keep your torso stable.
- Keep your chest up and look straight ahead, not down.
- Inhale as you lower, exhale as you rise.
- Start without weights to perfect your technique.
- Avoid overextending your lower back, and move with control.
Different Variations of Lunges
There are many ways to vary lunges depending on your goal, level, or preference. Below are the most popular variations:
1.Walking Lunges
Perfect for hypertrophy and conditioning. You take continuous forward steps, which also improves cardiovascular fitness.
2. Reverse Lunges
Places less strain on your knees than the forward lunge. Ideal for beginners or those with knee issues.
3. Bulgarian Split Squat
Place your back foot on a bench and focus on one leg at a time. This variation requires extra balance and puts strong emphasis on the glutes and quads.
4. Lateral Lunges (side lunges)
Improves hip mobility and works the adductors. Great for training outside the standard movement planes.
5. Jump Lunges
An explosive variation where you switch legs mid-air. Excellent for power and plyometric training.
Would you like to learn more about other effective leg exercises? Check out our blog on the best upper leg exercises.
Train at ProFit Gym
At ProFit Gym, it’s all about progress, results, and enjoyment. Whether you’re training for strength, muscle gain, or fat loss, lunges fit into any programme. Our coaches will help you with proper technique and variations suited to your goals and fitness level.
In our clubs, you’ll train with top-quality equipment: from dumbbells and kettlebells to benches and platforms for Bulgarian split squats. You can also join a range of group classes.
Want to learn more about gym exercises? Have a look at our blogs on squats and Romanian deadlifts.
Ready to get the most out of your training? Visit ProFit Gym and experience what lunges can do for you.
