How to Do Lunges (Proper Form)

Lunges are one of the best single-leg exercises — building legs, glutes and balance while ironing out left-right imbalances. Here’s how to do them well.

How to do a lunge

1. Stand tall, feet hip-width.
2. Step forward into a long stride.
3. Lower until both knees are about 90°; the front knee stays over the ankle, back knee hovers just off the floor.
4. Keep your torso upright and core braced.
5. Push through the front heel to return, then switch legs.

Common mistakes

• Front knee caving in — keep it tracking over the toes.
• Too short a step (overloads the knee) — take a proper stride.
• Leaning forward — stay tall.
• Start with bodyweight, add dumbbells later. Try reverse lunges if forward ones bother your knees (knee-friendly options).

Quick answers

Are lunges good for you?

Yes — they build legs, glutes, balance and single-leg strength, and help fix left-right imbalances. Great with just bodyweight or added dumbbells.

Why do my knees hurt during lunges?

Usually too short a step, knee caving in, or leaning forward. Lengthen your stride, track the knee over the toes, and try reverse lunges.

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