Technique
- Grab one dumbbell in each hand and stand up.
- Take one step forward and bend the front leg until your back knee almost touches the ground.
- Push yourself back up to the initial position, then repeat on the other side.
Form tips
- 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.
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
- Flexor digitorum brevis
- Flexor digitorum longus
- Flexor hallucis longus
- Flexor hallucis brevis
Equipment
Appears in
Balance
Other disciplines
Joint movements
Progressions
Bulgarian split squat
Novice
Jumping lunge
Novice
Walking lunge
Novice
Deep lunge
Novice
Assisted ring lunge
Novice
Weighted bulgarian split squat
Intermediate
Weighted deep lunge
Novice
Variations
Forward lunge
Beginner
View Similar Exercises
View Similar Exercises
Overhead lunge
Novice
Reverse lunge
Novice
Weighted quarter pistol squat touchdown
Novice
Weighted slanted quarter pistol squat
Novice
Weighted pistol squat
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.