How to Do a Proper Lunge (And Why You Should)

Lunges are one of the best single-leg exercises for building leg strength, balance and correcting side-to-side imbalances. Done right, they carry over to nearly every athletic and everyday movement.

Proper lunge form

Step forward and lower until both knees form roughly 90-degree angles, with your front knee tracking over your foot (not caving in) and your torso upright. Push through your front heel to return to standing. Keep your core braced throughout.

Common mistakes

• Front knee collapsing inward
• Leaning too far forward
• Taking too short a step
• Pushing off the back foot instead of the front heel

Variations to try

• Reverse lunges (easier on the knees)
• Walking lunges
• Bulgarian split squats
• Lateral lunges
• Weighted lunges with dumbbells

The takeaway

Keep your torso tall, front knee stable, and drive through the heel. Lunges build balanced, functional leg strength — add a variation to your routine twice a week.