QUADRICEPS · BODYWEIGHT
How to do the lunge
The lunge trains your quadriceps, with help from your hamstrings, glutes. Here is how to do it with good form.
Step by step
- Stand tall with your shoulders back, hands on your hips, and gaze directed forward.
- Take a breath and engage your abs.
- Lunge forward, bringing your right leg in front of your body, and plant the foot on the floor.
- Immediately descend by bending your knee and going down until your back knee taps the floor.
- Press through your front heel to stand up and exhale.
- Bring your back foot forward, plant it on the floor, and lunge again.
Muscles worked
| Primary | Quadriceps |
|---|---|
| Secondary | Hamstrings, Glutes |
| Equipment | Bodyweight |
Sets and reps
| Beginner | 3 sets of as many clean reps as you can, stopping 2 reps short of failure |
|---|---|
| Muscle growth | 3–4 sets of 8–15 reps; add a pause or extra load when 15 gets easy |
| Conditioning | 2–4 rounds of 30–45 s work, 15–30 s rest |
Pick the row that matches your goal. Add weight or reps once every set feels controlled, and log each set so you can see the trend.
Programs that use the lunge
- Bodyweight Starter3 × 12
Track your progress
Repto shows what you lifted on your last session for every set, suggests your next weight, and starts the rest timer when you tick the set. Your estimated 1-rep max and volume for each exercise are charted over time.
Alternatives for your quadriceps
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