Lunges are a simple and foundational workout that build strength in some of the most important muscle groups in your body.

They don’t require any equipment and they’re a movement break you can do pretty much anywhere: The living room, next to your desk, or in a park.

So it’s no coincidence that so many daily workout routines include some lunge reps.

But to get the most from your lunges, you need to make sure you have the proper lunge technique.

In this quick and easy guide you’ll learn what lunges are, how to do them in 5 easy steps and how to add lunges to your workout routine.

Let’s get started!

What are lunges?

Lunges are a bodyweight exercise similar to squats that use lower body movement to strengthen your glutes, calves, hamstrings and other important muscles.

Lunges have many benefits including strengthening the lower body, improving mobility, better balance, and helping you warm up before activities that require any lunging motion like sports.

How to do lunges in 5 steps

While lunges may seem simple, it’s important to have good technique to get the most from your reps.

Here’s how to do the perfect lunge in 5 easy steps:

1. Start with your feet hip width apart standing straight up

2. Take a big step forward with one foot

3. Bend your front knee to lower your torso down while keeping your front foot flat and letting your back heel come up

4. Keep your front knee over your toes and your back knee just above the floor so both your knees create a 90 degree angle

5. Press your front heel into the ground and raise yourself back up

Repeat these 5 steps with your other foot forward to keep the exercise balanced.

Common lunge mistakes

Here’s some common lunge mistakes you need to avoid:

Your knees are hitting the ground

Do not let your back knee hit the ground during your lunge reps.

Keep your knee just above the ground and make sure both legs are bending at a 90 degree angle.

If you find that keeping your knee off the ground is too difficult after a few reps, try removing reps from your routine until you strengthen your lunge muscles a bit more.

Your feet aren’t pointing forwards

Keep your feet pointed directly forwards during your lunges.

If your feet aren’t straight it can cause unnecessary strain on your hips, make it harder to balance during your routine, and compromise the benefits of proper lunges.

You’re bending forwards as you lower down

Keep your back and upper body straight as you lower into your lunge. Bending your torso forwards or backwards can cause hip tilt and unnecessary strain on your back.

A straight back will ensure that you’re targeting the right muscles and getting the most benefits from lunge reps.

How many lunge repetitions should you do?

With any new exercise, it’s good to start slow and work your way up as you build strength.

Try starting with 10 lunge reps on both sides and see how your body responds. Add reps as you get stronger and become more comfortable with the exercise.

Remember: consistency is key for building your strength with movement breaks like lunges.

An activity tracker app is a great way to remind you to take movement breaks during the day and stay consistent with any exercise.

Adding lunges to your workout routine

Just like squats and push-ups, lunges are a fast, simple and rewarding exercise to add to your daily workout routine or movement breaks.

Try starting with lunges before you workout or take part in other activities like sports to activate your lower body and stretch important muscles.

Lunges are also a perfect addition to groups of exercises that target your legs and lower body. Add a few sets of reps to your leg workouts to enhance your balance and lower body strength.

Take the lunge plunge

Lunges are a perfect lower body exercise for any daily workout routine.

They’re simple, effective and easy to do anywhere. So now that you know how to do the perfect lunge add some reps to your day and get active with the lunge plunge!