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Technique

  1. Grab one dumbbell in each hand and stand up.
  2. Take one very long step forward and bend the front leg until your back knee almost touches the ground.
  3. Push yourself back up to the initial position, then repeat on the other side.

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Form tips

  • Go down as low as possible, aiming for a fully-bent front leg and a 180 degrees opening between your front and back thighs.
  • Aim to keep your back leg as straight as possible (a slight bend is ok).
  • Keep your torso straight up (vertical).
  • The front foot should be facing forward and the front knee should travel forward in line with the toes.
Logging: Weight used on one side. Repetitions done on one side.

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Muscles

Strength

Primary

  • Glutes
  • Hamstrings
  • Quadriceps

Secondary

  • Hip adductors
  • Pelvis
  • Legs
Flexibility

Primary

  • Pelvis
  • Quadriceps

Secondary

  • Hip adductors
  • Glutes
  • Hamstrings
  • Gluteus maximus
  • Semitendinosus
  • Semimembranosus
  • Biceps femoris (long)
  • Rectus femoris
  • Vastus medialis
  • Vastus intermedius
  • Vastus lateralis

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Equipment

Dumbbell
Dumbbell

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Appears in

Other disciplines
Joint movements
Kneeextensionflexion
Hipextension
trains stretches

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Regressions

e03o

Forward lunge

Beginner
e0k3

Reverse lunge

Novice
e0sp

Incline lunge

Beginner
e0sv

Assisted deep lunge

Beginner
e147

Weighted lunge

Novice

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Variations

e0q1

Deep lunge

Novice
e11r

Assisted ring lunge

Novice
e133

Weighted bulgarian split squat

Intermediate
e0k6

Overhead lunge

Novice
e19y

Weighted slanted quarter pistol squat

Novice
e19t

Weighted quarter pistol squat touchdown

Novice
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.