Lunges are a lower body exercise where one leg steps forward with the knee bent and foot flat on the ground, while the other leg is positioned behind, also bent. This movement involves lowering the body by bending both knees and then pushing back up to the starting position
. They are effective for strengthening and sculpting several major muscle groups including the quadriceps (thighs), gluteus maximus (buttocks), and hamstrings. Lunges also engage the core muscles for balance and stability since they are a unilateral exercise, meaning one leg works independently at a time
. Lunges mimic many everyday movements such as climbing stairs, walking, and bending down, making them functional exercises that improve mobility, balance, and overall lower body strength
. Variations include:
- Bodyweight lunges for beginners
- Weighted lunges using dumbbells, kettlebells, or barbells for added resistance
- Side lunges to engage the core and improve balance
- Curtsy lunges to target the glutes more intensely
- Plyometric lunges (jump lunges) for explosive power
Proper form involves stepping forward, keeping the torso upright, bending the knees to about 90 degrees, and ensuring the front foot stays flat while the rear heel lifts slightly
. In summary, lunges are a versatile, functional exercise that strengthens key lower body muscles, improves balance, and supports injury prevention and rehabilitation
