How to Do a Lunge (Forward & Reverse)


It’s time to learn how to lunge!

The lunge is a perfect bodyweight exercise that doesn’t require any equipment, so I’m excited you want to learn more about them.

When we design workouts for our coaching clients, we often include lunges so they can train their lower body ANYWHERE. Today, we’ll share with you the goods on how our clients perform their bodyweight lunges. 

Want a workout that can scale as you grow stronger? Learn more here.

Here’s what we’ll cover:

Let’s jump (lunge?) right in!

What Muscles Does the Lunge Train? (Why Do Lunges?)

If you’re doing bodyweight exercises, lunges are a great addition:

With a lunge, you work your:

Quadriceps (front of your thighs)
Gluteus Maximus (butt)
Hamstrings (back of your thighs)
Calves (lower leg muscles)
Core (abs, lower back)

Lunges are what we call a “compound exercise,” which means they recruit more than one muscle group as you perform the movement. 

We’re big fans of compound exercises around these parts, because they more closely resemble how your body evolved to move.

If you’ve ever heard the term “functional fitness,” it’s the same idea here. A “functional” exercise is something that will help you in day to day life.

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