How to do the Lunges

Start by standing vertical and grasping weights in either hands. Then proceed to extend one leg forward (as shown), and then with your back straight and head up lower your body by bending your knees making sure that your knee does not extend over your toes. Also, make sure the back leg does not touch the ground. Now proceed back up to the starting position by pushing off with your heel.


Split lunge is shown above. Walking lunges include walking and forward lunges are stepping forward and then stepping backward.


Anyone with knee problems or beginners should not attempt this exercise.

Spotter Information:
Self spotting can be performed by letting the weights go and continuing to perform repititions.

These are the muscles , equipment and categories of this exercise.

  • PRIMARY: Thigh
  • Gluteus Maximus,Quadricep
  • Hamstrings
  • Butt
  • Legs
  • Dumbbell

Averages for MyFit Users

The table below represents data from over 200,000 exercise logs and gives us an average for this exercise.

Average Weight LiftedAverage Reps One Rep Max Average
43.3 lbs11.5 58.4 lbs

What is a good starting weight?

Based on an average weight lifted of 43.3 lbs for all MyFit users we suggest you start at 50% of that weight:

Try 22 lbs and aim for 12-15 reps.


Workouts Plans with Lunges

Purpose Type Level
Muscular Definition Beginner
Muscular Definition Beginner
Hypertrophy Beginner
Sport Specific Intermediate
Muscular Definition Advanced
Muscular Definition Advanced
Sport Specific Intermediate

Make a Workout

Crafting a workout for the gym is extremely important. Consideration should be maintained throughout your designing process. If you just want to find one to use we offer plenty here. If you want to make your own you can start now.

Tracking Your Weights

There are lots of easy ways to track your sets and reps. One easy way is through a little book that you can take with you to the gym. This book has progress charts, workouts and lots of tools you can use to always make sure you are improving.