Lunge

Muscles worked by the Lunge

Primary

GlutesGluteus MaximusQuadsQuadriceps Femoris

Secondary

Lower BackErector SpinaeGlute MediusGluteus MediusHamstringsHamstring Muscles

Also called: glute, glutes, gluteus maximus, buttocks, butt, quad.

Equipment

No equipment — this is a bodyweight exercise.

How to do the Lunge

1. Stand tall with your feet hip-width apart.
2. Step forward with one leg into a long stride.
3. Lower your back knee toward the floor until both knees form 90-degree angles.
4. Drive through your front heel to return to standing.
5. Complete reps on one side, then switch.

Form tips

• Take a stride long enough for both knees to reach about 90 degrees.
• Keep your torso upright and eyes forward.
• Push through the front heel to return in one strong motion.

At a glance

Lunge in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Barbell Lunge
• Barbell Reverse Lunge
• Dumbbell Lunge
• Kettlebell Lunge Press
• Kettlebell Offset Reverse Lunge and Press
• Kettlebell Rotational Lunge
• Reverse Lunge
• Banded Figure-4 Stretch

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "lunge",
  "name_en": "Lunge",
  "name_de": "Ausfallschritt",
  "name_es": "Zancada",
  "description_en": "A bodyweight forward lunge stepping into a long stride, training the quads, glutes, and balance one leg at a time.",
  "description_de": "Ein Ausfallschritt nach vorn mit dem eigenen Körpergewicht — trainiert Quadrizeps, Gesäßmuskeln und Gleichgewicht einbeinig.",
  "description_es": "Una zancada hacia delante con el peso corporal, entrenando cuádriceps, glúteos y equilibrio una pierna a la vez.",
  "category": "strength",
  "force_type": "push",
  "mechanic": "compound",
  "difficulty": "intermediate",
  "body_part": "upper_legs",
  "primary_muscles": [
    "gluteus_maximus",
    "quadriceps"
  ],
  "secondary_muscles": [
    "erector_spinae",
    "gluteus_medius",
    "hamstrings"
  ],
  "goals": [
    "hypertrophy",
    "strength"
  ],
  "tags": [
    "shoulder_safe",
    "lower_back_safe",
    "no_axial_load",
    "knee_safe"
  ],
  "variation_group": "lunge",
  "is_unilateral": true,
  "is_bodyweight": true,
  "instructions_en": [
    "Stand tall with your feet hip-width apart.",
    "Step forward with one leg into a long stride.",
    "Lower your back knee toward the floor until both knees form 90-degree angles.",
    "Drive through your front heel to return to standing.",
    "Complete reps on one side, then switch."
  ],
  "instructions_de": [
    "Stehe aufrecht mit hüftbreit gestellten Füßen.",
    "Mache einen großen Schritt nach vorne mit einem Bein.",
    "Senke das hintere Knie Richtung Boden, bis beide Knie einen 90-Grad-Winkel bilden.",
    "Drücke durch die vordere Ferse zurück in den Stand.",
    "Absolviere alle Wiederholungen auf einer Seite, dann wechseln."
  ],
  "instructions_es": [
    "Párate erguido con los pies a la anchura de las caderas.",
    "Da un paso adelante largo con una pierna.",
    "Baja la rodilla trasera hacia el suelo hasta que ambas rodillas formen ángulos de 90 grados.",
    "Empuja con el talón delantero para volver a la posición de pie.",
    "Completa las repeticiones de un lado y luego cambia."
  ],
  "tips_en": [
    "Take a stride long enough for both knees to reach about 90 degrees.",
    "Keep your torso upright and eyes forward.",
    "Push through the front heel to return in one strong motion."
  ],
  "tips_de": [
    "Mache den Schritt so lang, dass beide Knie etwa 90 Grad erreichen.",
    "Halte den Oberkörper aufrecht und den Blick nach vorn.",
    "Drücke dich über die vordere Ferse in einer kraftvollen Bewegung zurück."
  ],
  "tips_es": [
    "Da una zancada lo bastante larga para que ambas rodillas lleguen a unos 90 grados.",
    "Mantén el torso erguido y la mirada al frente.",
    "Empuja con el talón delantero para volver en un solo movimiento potente."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "start": "images/flat/lunge-start.webp",
      "peak": "images/flat/lunge-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "lunge");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.