How to Master the Lunge: Build Strength, Stability, and Mobility
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- December 30, 2008
Whether you’re an athlete, gym-goer, or just someone looking to move better in daily life, the lunge is a foundational exercise worth mastering. It builds unilateral strength, improves balance, and boosts hip mobility all essential for injury prevention and performance.
Why the Lunge Matters
The lunge trains your lower body through a full range of motion, targeting the quads, glutes, hamstrings, and calves. It also requires core engagement and balance, making it a highly functional movement. Lunges are especially helpful for improving gait, stair climbing, and everyday mobility.
“The lunge teaches your body to be strong on one leg a skill used every time you walk, run, or climb.” — Wellbeing Magazine
How to Perform the Basic Lunge
- Start standing tall with feet hip-width apart.
- Step forward with one leg, lowering your hips until both knees are at 90 degrees.
- Keep your front knee stacked over the ankle, not pushing past the toes.
- Engage your core and keep your chest lifted.
- Push back to the start position through your front heel.
Repeat on both sides for 8–12 reps per leg.
Common Mistakes to Avoid
- Letting the front knee cave inward
- Leaning too far forward with the torso
- Taking too narrow or too wide a stance
- Rushing the movement without control
Variations to Progress or Modify
- Reverse Lunge: Easier on the knees and great for beginners
- Walking Lunge: Adds dynamic balance and coordination
- Deficit Lunge: Use a small platform to increase range of motion
- Split Squat: Keep the rear foot fixed to isolate the front leg
- Weighted Lunge: Hold dumbbells or a barbell for added resistance
Programming Tips
- Include lunges 1–2 times per week in strength or mobility sessions
- Pair with core work or hip-focused mobility drills
- Start with bodyweight, then gradually add load as technique improves
Lunges in Daily Life
From picking something up off the floor to hiking or getting in and out of a car, the lunge supports countless real-world movements. Building skill and control in this exercise has benefits that reach far beyond the gym.
Explore more movement guides in the Body category on Wellbeing Magazine.
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Richard Branson is a fitness and wellbeing enthusiast with a passion for HYROX, cycling, and technology. He shares insights at the intersection of performance, wellbeing, and innovation.
