Lunges

Teaching points

• Step forwards with one foot in a long stride
  
  
• Make sure your feet are in line and pointing straight forwards
  
  
• Keep your back upright as you slowly bend and lower the back knee towards the floor, raising the heel off the floor
  
  
• At the same time bend the front knee, making sure it doesn't go past your toes
  
  
• Don't let the back knee touch the floor before returning to the starting position

Variations & progressions

• Use a dumbbell in each hand
  
  
• Use a barbell over the shoulders
  
  
• Walking lunges - after completing one lunge as above, swing the back leg forwards so that it becomes the front leg and repeat

Muscles worked

• Rectus Femoris
  
  
• Vastus Medialis
  
  
• Vastus Lateralis
  
  
• Vastus Intermedius
  
  
• Biceps Femoris
  
  
• Semimembranosus
  
  
• Semitendinosus
  
  
• Gluteus Maximus
  
  
• Iliopsoas
  
  
• Gastrocnemius
  
  
• Soleus

Alternative exercises

• Swiss ball lunge
  
  
• Squat
  
  
• Leg press

Related injuries

• Quad strain
  
  
• Contusion
  
  
• ACL rupture
  
  
• PCL rupture
  
  
• Meniscus tear
  
  
• Hamstring strain
  
  
• Patella tendonitis (jumpers knee)
  
  
• Patellofemoral pain syndrome