Lunges: Technique, Mistakes and Variations
Informational content: this is not a substitute for medical advice. Check with a doctor before starting a training program, especially if you have a health issue or any pain.
Lunges are often pushed to the end of a session, done quickly and without much attention. That is a shame: done well, they are among the most complete exercises for the legs and glutes, and they expose the differences between your right and left leg that the squat partly hides.
What lunges train
The quadriceps and glutes do most of the work, with help from the adductors and hamstrings. The front leg carries most of the load, while the back leg mainly provides support and balance.
Two settings shift how the work is shared:
- Stride length. A short stride puts more on the quadriceps. A long stride, with the torso leaning slightly forward, shifts the effort to the glutes.
- Torso angle. An upright torso loads the quads more. Leaning forward with a flat back brings the glutes in.
The four main variations
| Variation | What sets it apart | Best for |
|---|---|---|
| Reverse lunge | The foot steps back, the front knee stays stable | Beginners, sensitive knees |
| Forward lunge | The foot steps forward and brakes the body | Lifters comfortable with balance |
| Walking lunge | Steps follow one another moving forward | Longer sets, balance, conditioning |
| Bulgarian split squat | The rear foot rests on a bench | Heavier loads, intense single-leg work |
The reverse lunge is the easiest to master. The front foot does not move, which makes the movement more stable and reduces the braking stress on the knee. It is the best way in.
The Bulgarian split squat is the most demanding. Because almost all the weight sits on the front leg, it allows very intense work with moderate loads.
Proper execution
- Starting position: standing, feet hip-width apart, not on a single line. That width gives you stability.
- The step: long enough that at the bottom both knees form roughly a right angle.
- The descent: controlled and vertical, until the back knee hovers just above the floor without slamming into it.
- The drive up: push mainly through the heel and midfoot of the front foot.
Throughout the movement, the front knee stays in line with the foot, without caving inwards. The trunk stays braced.
The front knee can travel slightly past the toes. The often repeated rule forbidding this has no solid basis: depending on your build and stride length, a little travel is normal. What matters is the knee tracking over the foot and the movement being pain-free.
The most common mistakes
Feet on a single line. Like walking a tightrope, aligned feet make balance precarious. Keep hip width between the two feet.
Knee caving inwards. The most common fault, often linked to a weak gluteus medius or a load that is too heavy. Think about driving the knee in line with your second toe.
Stride too short. The front heel lifts, weight shifts onto the toes, and the knee takes most of the effort.
Pushing off the back leg. If you rise mostly by pushing with the back leg, the front leg does less. The back leg follows, it does not drive.
Dropping too fast. Letting the back knee bang the floor removes control of the lowering phase, which is an important part of the work.
Progressing
The simplest progression runs like this: bodyweight reverse lunges, then with dumbbells held at your sides, then Bulgarian split squats with dumbbells. A barbell on the back is possible, but it complicates balance and suits lifters who are already comfortable.
To make it harder, add reps first, then load, as with any exercise. Dumbbells held at your sides soon hit a grip limit: when grip gives out before your legs do, straps or a weighted vest take over.
Always do the same number of reps on each leg, starting with the weaker one. It sets the rep count for the set.
Where to put them in a programme
Lunges usually come after the main leg exercise, often the squat. Two to three sets of 8 to 12 reps per leg are enough in most cases. They complement the squat rather than replace it, as our article on squat technique explains. On the Bulgarian split squat, keep a full range of motion: it is the exercise where the temptation to cut the descent short is strongest.
Frequently asked questions
Forward or reverse lunge, which should you choose?
The reverse lunge to start with, or if your knees are sensitive: it is more stable and puts less stress on the knee during braking. The forward lunge demands more control but trains braking more, which is useful in many sports.
Can the knee go past the toes?
Yes, slightly, depending on your build and stride length. What matters is that the knee stays in line with the foot and the movement is pain-free.
Do lunges work the glutes or the thighs more?
Both. A long stride with a slight forward lean emphasises the glutes. A shorter stride with an upright torso puts more on the quadriceps.
Why do I lose my balance?
Usually because your feet are on a single line. Set them hip-width apart, slow the descent, and start with bodyweight while you build stability.
With four variations and settings such as stride length, two sets of lunges are only comparable if they were done the same way. In Musku each variation can be logged as a separate exercise with its own history of loads and reps, and the exercise comment keeps track of a specific setting, such as bench height for the Bulgarian split squat. That stops you comparing a reverse lunge with a walking lunge and thinking you have progressed.