Lunges – The Key to Strong Legs and Glutes


The lunge is a great exercise for strengthening your legs, glutes, and abs. Compared to other lower body moves, it’s much safer and easy to perform. Whether you choose the walking lunge, the stationary lunge, or other variation, this exercise should be part of your workout routine. Along with the squat and deadlift, the lunge is one of the best moves for your quadriceps and gluteal muscles.

lunges muscles

Common Exercise Mistakes


Many people struggle for years to do lunges correctly. Despite its apparent simplicity, this exercise requires balance, strength, and core stability. If you don’t use proper technique, you can cause yourself an injury. Allowing your knees to fall inward, forgetting to use your core, and not dropping deep enough are common mistakes.


When doing lunges, it’s essential to maintain good posture. Do not let your upper body lean forward. Many gym goers allow the knee to move far over toes, which may cause injuries especially when using heavier weights. Keeping the feet too far apart and looking down during lunging can negatively affect your form too.

Dumbbell Lunges

Improve Your Lunge Technique in a Few Easy Steps


From newbies to advanced lifters, everyone can benefit from lunges. However, this exercise will work only if you use proper form. Keep in mind that practice makes perfect. The more often you do lunges, the better you’ll get. Make sure your abdominal muscles are tight. Your chin should be parallel to the floor. Keep your back neutral and your chest up.


Feet should be in line with your hips. Knees should be in line with your second toe. Do not lean forward! If you’re new to this exercise, ask an InFitPTv Corporate Fitness Coach to assist you. As you progress, use a barbell or dumbbells to add resistance. Watch your form in the mirror or record yourself on tape.

Dumbbell Side Lunge