Leg lunges are a foundational movement that builds strength, balance, and coordination in the lower body. This guide walks you through proper setup, execution, and variations so you can integrate the exercise safely into any routine.
Use the table below to quickly reference key parameters for performing effective leg lunges, including stance width, descent depth, tempo, and common errors to watch for.
| Parameter | Recommended Range | Common Mistake | Quick Fix |
|---|---|---|---|
| Stance Width | Hip to shoulder-width | Feet too close or too wide | Align feet roughly under hips for stability |
| Descent Depth | Both knees to 90 degrees, front thigh near parallel | Insufficient depth or rear knee touching floor | Lower until front thigh is parallel to the floor, rear knee hovers just above the ground |
| Tempo | 2–3 seconds down, 1–2 seconds up | Too fast or uncontrolled | Count phases and pause briefly at the bottom |
| Torso Position | Upright chest proud, slight forward lean | Excessive forward lean or rounding shoulders | Brace core and keep gaze forward to maintain alignment |
Basic Movement Mechanics
Joint-by-Joint Setup
Start with feet hip-width apart, step one foot forward, and align the front heel under the