Lunges - Free Weight

Other types of Lunges: Bodyweight Stability Ball

  • Start with your feet together, abs engaged and spine in neutral alignment. Holding 2 dumbbells, bend your arms just enough so that they do not hit the sides of your legs.

  • Step forward about 2-3 feet and immediately bend your knees until you reach a 90 degree bend in the front knee, keeping the back heel lifted. Your knee should be exactly above your ankle. Push back to the starting position.

  • Thighs 

  • Hips  Lower Legs 

  • Rectus femoris, Vastus lateralis, Vastus medialis, Gluteus maximus, Adductor magnus, Soleus

  • TIP: Try to land with your front foot at the same time as you are descending to increase the workload on your legs and challenge your balance. Step out and strike the floor with your heel and roll through your foot with control.

Variations for Lunges

  • Step-ups

    Use a small step, then a slightly larger step, then a bench to gradually increase your strength and not injure yourself by doing an exercise before your body has the strength for it.

  • Stationary Lunges

    You can also use a step to elevate your front foot, or a Bosu ball to challenge your balance.

  • Lateral Lunges Off Step

    Using a step or platform adds a whole new dimension to lunges since it makes your legs work through a larger range of motion.

  • Lateral Lunges

    These are the same idea as lunges, but work laterally to strengthen the outer thighs and hip rotators. Using weight helps to reach fatigue faster.


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Arms Chest Abdominals Hips Thighs Lower legs Shoulders Back
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