Technique
- Take a long step back and bend your front leg as you do so.
- Lower down until your back knee is just above the ground, then push back up to the starting position.
- Repeat on the other side.
Form tips
- Your front foot should point forward.
- Your front knee should go forward in alignment with your toes.
- Keep your torso upright.
Logging: Repetitions done on one side.
Muscles
Strength
Primary
- Glutes
- Hamstrings
- Quadriceps
Secondary
- Hip adductors
- Pelvis
- Legs
Individual muscles
Individual muscles
- Gluteus maximus
- Semitendinosus
- Semimembranosus
- Biceps femoris (long)
- Rectus femoris
- Vastus medialis
- Vastus intermedius
- Vastus lateralis
Equipment
Appears in
Progressions
Bulgarian split squat
Novice
Jumping lunge
Novice
Deep lunge
Novice
Curtsy lunge
Novice
Assisted ring lunge
Novice
Weighted bulgarian split squat
Intermediate
Weighted deep lunge
Novice
Lunge knee crunch
Novice
Flying knee lunge
Novice
Lunge triplet
Intermediate
Patrick step to reverse lunge
Novice
View Similar Exercises
View Similar Exercises
Half archer squat
Novice
Walking lunge
Novice
Front-Staggered Squat
Novice
Pigeon squat
Novice
Single-leg lunge
Intermediate
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.