Lunge

Lunge is a beginner compound push using bodyweight. It loads Quadriceps.

Why this lift

The Lunge is a beginner compound push lift. It primarily loads Quadriceps. Glutes, Hamstrings, Calves, Abs help. You need bodyweight. Most programs place it near the start of a session, while you are fresh. You may also hear it called Lunges.

Squat-pattern work is how most programs load the quads with a barbell or a machine. Depth you can control is the part that counts. If you are new to the gym, learn it with a light load and keep it.

Muscles worked

• Primary: Quadriceps
• Secondary: Glutes, Hamstrings, Calves, Abs

Setup

• Hold bodyweight and take a split stance you can balance.

How to do it

1. Drop the back knee under control. Front shin fairly vertical.
2. Drive through the front foot and stand. Keep Quadriceps doing the work.

Coaching cues

• Tall torso. Soft front knee, not a slam.

Common mistakes

• Front knee shooting far past the toes with the heel up. Shorten the step or sit back slightly.

How to program it

Treat the Lunge as a main lift: 3–5 working sets, add load or a rep when the last set still looks like the first. Leave isolation work for after.

If the Lunge does not agree with you, Assault Bike trains Quadriceps with a different setup.

Related lifts

• Assault Bike Quadriceps
• Barbell Back Squat Quadriceps
• Barbell Box Squat Quadriceps
• Barbell Bulgarian Split Squat Quadriceps
• Barbell Front Squat Quadriceps
• Barbell Reverse Lunge Quadriceps

FAQ

What muscles does the Lunge work?

The Lunge works Quadriceps (primary), Glutes, Hamstrings, Calves, Abs (secondary).

What equipment do I need for the Lunge?

You need bodyweight.

Is the Lunge suitable for beginners?

Yes. The Lunge is marked beginner in this catalog. Start lighter than you think and film one set from the side.