Lunges are one of the best lower-body exercises, and small changes to the movement train your legs in different ways. Forward, reverse, walking, and side lunges each hit the muscles a little differently. This guide covers the main lunge variations, the muscles they work, how to do them with good form, and which ones are kinder on the knees.
What muscles do lunges work?
Lunges mainly work the quads at the front of the thigh, the glutes, and the hamstrings. They also train your core and balance, since you have to stay steady on one leg. Because they work one leg at a time, lunges are great for fixing strength differences between your left and right sides.
The main lunge variations
Forward lunge
The classic version. Step forward, lower until both knees are at about 90 degrees, then push back to standing. It builds all-round leg strength and is the best place to start.
Reverse lunge
Step backward instead of forward. This version is easier on the knees, because there is less forward force on the joint. It puts a little more work into the glutes. A good choice if forward lunges bother your knees.
Walking lunge
Lunge forward, then bring your back foot through into the next lunge, moving across the floor. Walking lunges add a balance and cardio challenge, and they are great for building endurance in the legs.
Side lunge
Step out to the side and bend that knee, keeping the other leg straight. Side lunges work the inner and outer thighs, which forward lunges miss. They also improve hip mobility.
Bulgarian split squat
A single-leg lunge with your back foot raised on a bench. It is tough, and it builds serious strength and balance in one leg at a time. Add this once the basic lunges feel easy.
How to lunge with good form
- Keep your chest up and your core braced.
- Lower until both knees are at about 90 degrees.
- Do not let your front knee push far past your toes.
- Push through your front heel to stand back up.
- Keep the movement slow and controlled, not rushed.
Stretchy, non-restrictive kit helps you move through the full range. See our women’s leggings and men’s workout ranges for pieces built to stretch with lower-body training.
Advanced lunge variations
Once the basic lunges feel easy, these harder versions keep your legs challenged.
- Jump lunges: switch legs in mid-air between reps. This adds power and a cardio burst.
- Curtsy lunge: step one leg behind and across the other, working the outer glutes and hips.
- Walking lunge with weights: hold dumbbells to add load and build serious strength.
- Deficit lunge: stand on a small step so you can lunge deeper for a bigger stretch.
- Clock lunge: lunge forward, to the side, and back like the hands of a clock to train every angle.
How to add lunges to your workout
Lunges fit well into any lower-body session. For strength, do 3 to 4 sets of 8 to 12 reps per leg with weights. For endurance and toning, do 2 to 3 sets of 15 to 20 reps using just your bodyweight. Place them after your big lifts like squats, when your legs are warm but not yet exhausted. Two lower-body sessions a week is plenty for most people.
To keep progressing, add a little each week: an extra rep, a heavier dumbbell, or a harder variation. This steady increase, called progressive overload, is what keeps your legs getting stronger over time. For a full leg session, see our guide on the best lower body strength exercises.
Warm up before you lunge
Lunges load one leg at a time, so warm joints and muscles matter. Spend five minutes on a light warm-up first: a brisk walk, some leg swings, and a few bodyweight squats. This gets blood to the muscles and loosens the hips and knees, which lowers your injury risk and lets you move through a fuller range.
What to wear for lunges
Lunges need a deep range of motion, so your bottoms must stretch without pulling or riding up. Four-way-stretch leggings or shorts move with you through the deepest lunge. In Gulf heat, breathable fabric keeps you cool through a high-rep set. See our women’s leggings and men’s shorts ranges for lower-body-ready pieces.
The benefits of lunges beyond bigger legs
Lunges do more than build leg muscle. Because you balance on one leg, they train your core and improve stability, which carries over to everyday movement and sport. They also build single-leg strength, fixing the imbalances that two-legged exercises like squats can hide. Over time, better balance and single-leg strength lower your risk of trips, falls, and injuries. For anyone who runs, plays sport, or simply wants to move well, lunges are one of the most useful exercises you can do.
Lunges for runners and athletes
Running and most sports happen on one leg at a time, so single-leg strength is exactly what they need. Lunges build the exact pattern runners use with every stride, which improves power and reduces injury risk. Walking lunges and reverse lunges are especially useful for building running strength. Two short lunge-focused sessions a week, kept away from hard running days, make a real difference to your pace and durability.
Bodyweight or weighted lunges?
Both have a place. Bodyweight lunges are perfect for beginners, for warming up, and for high-rep endurance work. They also let you focus on balance and form without extra load. Weighted lunges, using dumbbells or a barbell, build more strength and muscle once the movement feels easy. A good approach is to master the bodyweight version first, then add weight gradually as you get stronger. There is no rush to load up.
How to avoid knee pain during lunges
Knee pain during lunges usually comes down to form. Keep your front knee tracking in line with your toes, not caving inward. Do not let the knee travel far past your toes at the bottom. Lower slowly and under control rather than dropping. If forward lunges still bother your knees, switch to reverse lunges, which put less forward force on the joint. Warming up first and building up slowly both protect the knee. If pain continues, see a professional before pushing on.
A lunge workout you can try
Here is a simple lunge-focused session that hits the legs from every angle. Do 3 rounds, resting a minute between them.
- Forward lunges, 10 per leg
- Reverse lunges, 10 per leg
- Side lunges, 8 per side
- Walking lunges, 10 per leg
- Bulgarian split squats, 8 per leg
Start with bodyweight and add dumbbells once the moves feel easy. To progress over the weeks, add a rep, a little weight, or a harder variation each time. This gradual increase is what keeps your legs getting stronger.
How to fit lunges into your routine
Lunges work best as part of a wider lower-body plan. Place them after your big lifts like squats, when your legs are warm but still fresh enough for good form. Two lower-body sessions a week, with rest days in between, is enough for most people to see progress. You can also use bodyweight lunges as a warm-up before heavier lifting, or as a quick leg finisher at the end of a session. However you use them, keep the form strict and the movement controlled.
The bottom line on lunges
Lunges are one of the most useful lower-body exercises you can do. They build the legs and glutes, train balance and core stability, and fix the strength differences between your left and right sides. Start with the forward lunge, learn good form, and add variations like reverse, walking, and side lunges as you progress. Use bodyweight first, then add weight over time. Keep your front knee tracking over your toes, move slowly, and warm up first. Done well and done often, lunges deliver stronger, more balanced legs for the gym, sport, and everyday life.
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What is the best lunge variation?
The forward lunge is the best all-round starting point. For building strength, the Bulgarian split squat is one of the most effective. For sore knees, the reverse lunge is the gentlest. The best one depends on your goal and how your knees feel.
Which lunge is best for bad knees?
The reverse lunge is usually the kindest on the knees, since stepping back reduces forward force on the joint. Keep the movement slow and do not let the front knee travel far past the toes. If you have a knee injury, check with a professional before lunging.
How many types of lunges are there?
There are many, but most build on a few core moves: forward, reverse, walking, side, and the Bulgarian split squat. Adding weights, jumps, or twists creates more advanced versions once you have the basics down.
Are lunges better than squats?
Neither is better; they work well together. Squats train both legs at once and let you lift heavier. Lunges train one leg at a time, which improves balance and fixes side-to-side differences. A good leg workout usually includes both.
