When you think about leg workouts, what pops into your head? Squats? Maybe the leg press machine? Or that torturous stair climber at the gym that feels like it never ends? But here’s the thing—there’s one simple move that too many people skip: the good old lunge.
If you want legs that are strong, balanced, and look good in shorts (or jeans, or anything really), lunges should be in your routine. They’re one of those no-nonsense exercises that need no fancy gear, no gym membership, not even much space. Just your body, a bit of room, and maybe some extra weight when you want to level up.
So, if you’ve been skipping lunges or doing them half-heartedly, let’s fix that. Here’s why lunges are so good, how to do them properly, the variations that keep them interesting, and how to plug them into your routine for legs you’ll actually be proud to show off.
Why Lunges Deserve More Love
It’s easy to brush off lunges because they look simple. But don’t be fooled—this move works your muscles in a way squats alone can’t touch. Here’s what makes lunges so good:
1. They Hit Multiple Muscles at Once
Lunges mainly target your quads (front of your thighs) and glutes (your butt), but they also wake up your hamstrings and calves. Your core gets a workout too because it has to keep you stable while you balance on one leg at a time.
2. They Improve Balance and Coordination
Unlike squats, lunges work one leg at a time. That means you’re not just building strength—you’re training your body to stay stable. Better balance means fewer injuries in everyday life.
3. They Fix Muscle Imbalances
Most of us are stronger on one side than the other. Lunges help even things out by forcing each leg to carry its own weight. You’ll notice which side is weaker—and you can fix it.
4. They’re Joint-Friendly
If your knees or lower back complain about heavy squats, lunges can be a gentler option. When done right, they strengthen the muscles around your joints and teach you good alignment.
5. You Can Do Them Anywhere
Hotel room? Backyard? Small apartment? Doesn’t matter. No squat rack needed—just you and gravity.
How to Do a Perfect Basic Lunge
Alright, let’s break it down so you don’t end up wobbling all over the place.
1. Stand Tall
Start with your feet hip-width apart. Engage your core and stand up straight. Roll your shoulders back and down.
2. Step Forward
Take a big step forward with one foot. Bigger than a normal step—about 2–3 feet depending on your height.
3. Drop Straight Down
Lower your back knee toward the floor. Both knees should bend to about 90 degrees. Your front knee should be stacked right over your ankle—don’t let it shoot forward past your toes.
4. Drive Back Up
Push through the heel of your front foot to stand up and bring your back foot forward to meet your front foot.
5. Repeat
Do the same on the other leg. Alternate sides or do all reps on one leg at a time—both work.
Common Mistakes to Avoid
- Leaning Forward: Keep your chest up and your core braced.
- Letting the Front Knee Collapse Inward: Focus on pushing it slightly outward, over your toes.
- Short Steps: Short steps can strain your knees. Take a big enough step so you can bend both knees comfortably.
- Bouncing: Slow and steady is safer and more effective.
Best Lunge Variations to Keep Things Fresh
Once you’ve got the basic forward lunge down, there’s a whole world of lunge variations to hit your legs from different angles.
1. Reverse Lunges
Step backward instead of forward. Easier on the knees for some people and great for the glutes.
2. Walking Lunges
Take your lunges on the move. Step forward into a lunge, push off your back leg, and swing it forward into the next step. This one will light up your legs in the best way.
3. Lateral (Side) Lunges
Step out to the side instead of forward. This variation targets your inner and outer thighs and improves hip mobility.
4. Curtsy Lunges
Cross one leg behind you diagonally as you lunge. This fires up your glute medius and your inner thighs.
5. Bulgarian Split Squats
This is a fancy name for a killer single-leg lunge. Put your back foot on a bench or step and lunge down with your front leg. Brutal in a good way—your glutes will know they’ve been working.
6. Jump Lunges
Add a jump between lunges to spike your heart rate and build explosive power. Not for beginners, but a fun challenge when you’re ready.
Should You Add Weight?
Bodyweight lunges are fantastic, but if they start to feel too easy, add some resistance:
- Hold dumbbells by your sides.
- Hug a kettlebell to your chest.
- Use a barbell across your shoulders if you’re at the gym.
- Even a loaded backpack works if you’re at home.
More weight = more challenge = stronger, more defined legs and glutes.
How Many Reps Should You Do?
Lunges can fit anywhere in your workout routine—warm-up, main strength set, or a finisher. Here’s a good starting point:
- Beginners: 3 sets of 8–10 reps per leg.
- Intermediate: 3–4 sets of 12–15 reps per leg.
- Advanced: Add weight or try harder variations.
Lunges vs. Squats: Which Is Better?
Don’t get it twisted—it’s not either/or. Squats and lunges complement each other beautifully. Squats are great for overall leg strength and power. Lunges add balance, stability, and single-leg strength. Together? Your legs and glutes are unstoppable.
A Sample Leg Workout with Lunges
Here’s a simple routine you can do at home or at the gym:
- Warm-Up: Bodyweight squats, hip circles, leg swings — 5 minutes.
- Main Circuit (3–4 rounds):
- Forward Lunges — 12 reps per leg
- Reverse Lunges — 12 reps per leg
- Lateral Lunges — 10 reps per side
- Glute Bridges — 15 reps
- Plank — 30–45 seconds
Rest 60–90 seconds between rounds. Finish with a quick stretch.
Final Thoughts
Lunges might look simple, but they deliver serious results if you do them right and stick with them. They’ll sculpt your thighs, lift your butt, improve your balance, and make you stronger for everything else you do—running, squatting, climbing stairs, you name it.
So the next time you think about skipping lunges because they look “too easy,” remember: simple doesn’t mean weak. Add them to your leg day lineup and watch your lower body get stronger, leaner, and way more toned than it ever did with just squats alone.
