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Lunge
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Vastus (lateralis/medialis)· HighRectus femoris· HighGluteus maximus· HighBiceps femoris (hamstring)· Medium
Lunge for quads and glutes.
Target muscle
Vastus (lateralis/medialis)Rectus femorisGluteus maximusBiceps femoris (hamstring)
Equipment needed
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Step-by-step guide
- 1Stand tall, step one foot far forward, keep the torso upright.
- 2Lower straight down until the rear knee nearly touches the floor, front knee ~90°.
- 3Drive through the front heel to return to standing.
- 4Switch legs, or alternate sides.
Safety notes
Bước đủ dài, hạ gối sau xuống gần sàn, thân thẳng đứng.
Gối trước theo hướng mũi chân.
Đẩy qua gót chân trước khi đứng lên.
Correct form tips
- Keep the torso upright, don't lean forward.
- Front knee in line with the toes, not far past them.
- Step long enough to drop straight down, not lunge forward.
Mistakes to avoid (injury risk)
- Stepping too short → front knee shoots past the toes, knee stress.
- Leaning forward → loss of balance and effectiveness.
- Slamming the rear knee into the floor → knee pain.