Benefits of Lunges: Lower Body Strength & Balance
Discover lunges' benefits for a stronger leg workout and better balance. Learn safe form, variations, and tips to build lower body strength at home.
Written by Dr. Vasanthasree Nair
Reviewed by Dr. Dhankecha Mayank Dineshbhai MBBS
Last updated on 11th Dec, 2025
Introduction
Lunges are a simple yet highly effective lower-body exercise that can be performed almost anywhere without equipment. They strengthen one leg at a time, encouraging improved balance, coordination, and joint control. Because they mirror everyday movements such as walking, climbing stairs, bending, and rising from a chair, lunges help make day-to-day activities easier, safer, and more efficient. When included in a regular leg workout, the broad range of lunges benefits from stronger hips and thighs to enhanced core engagement helps build confidence in movement and long-term functional fitness.
Consult a Top General Practitioner for Personalised Advice
What are Lunges?
Lunges are a dynamic, single-leg movement in which you step forward, backwards, or sideways and lower your body by bending both knees. As a unilateral exercise, they naturally challenge balance more than two-legged movements such as squats. In strength training and physiotherapy settings, lunges are valued because they closely replicate the stepping and reaching actions used in everyday life.
Top Lunges Benefits For Your Body
Top lunge benefits for your body include:
- Build lower body strength: Lunges work the quadriceps, glutes, hamstrings, and calves, helping stabilise the hips and knees during daily activities.
- Improve balance and stability: Training one leg at a time teaches the body to control its centre of gravity, helping reduce the likelihood of slips and trips.
- Correct muscle imbalances: Lunges make it easier to notice and strengthen a weaker or less steady side.
- Boost functional fitness: Because lunges resemble natural movement, the strength gained carries over directly to practical tasks.
- Engage your core: Abdominal and back muscles work to keep the torso steady, supporting posture and spinal alignment.
- Support bone health: As a weight-bearing exercise, lunges help maintain bone density when practised regularly.
- Versatile and scalable: Adjusting depth, pace, step length, or adding weight makes lunges suitable for beginners through to advanced exercisers.
Muscles Worked By Lunges
Muscles which are worked by lunges include:
- Quadriceps: Straighten the knee and control the lowering phase.
- Gluteus maximus and medius: Extend the hip and stabilise the pelvis for power and balance.
- Hamstrings: Assist hip extension and help control the descent.
- Calves: Support ankle stability and help press the body back to standing.
- Core muscles: Maintain torso alignment and prevent unnecessary movement.
How To Do a Basic Forward Lunge Safely?
Follow the tips below for a safe basic forward lunge. Practising in front of a mirror or filming your form can help you check alignment as you learn.
Step-By-Step
- Stand tall with your feet hip-width apart, shoulders relaxed, and core gently braced.
- Take a comfortable step forward, keeping both feet pointing straight ahead and your front foot flat on the floor.
- Lower your body by bending both knees, aiming for roughly 90 degrees in the front knee if comfortable.
- Keep the front knee aligned with the middle toes, avoiding inward collapse.
- Maintain an upright torso without excessive leaning or arching.
- Push through the front heel and midfoot to return to standing.
- Repeat on the opposite side.
Breathing: Inhale as you lower; exhale as you stand.
Common Mistakes and Simple Fixes
Some common mistakes and simple fixes include:
- Knee caves inward: Focus on guiding the knee over the middle toes.
- Overstriding or understriding: Shorten the step if you feel unstable; lengthen slightly if the front heel lifts.
- Torso tipping forward: Keep the ribs aligned over the hips and look ahead.
- Heel lifting on the front foot: Keep the front foot firmly planted to support knee alignment.
- Rushing the movement: Slow the tempo to improve control and technique.
Beginner tip: Start with a stationary split squat or use a chair or countertop for balance.
Lunge Variations to Keep Your Leg Workout Fresh
Some lunge variations for legs workout include:
- Reverse lunge: Step backwards; often more knee-friendly.
- Walking lunge: Alternate forward steps for greater coordination and endurance.
- Lateral lunge: Targets the inner and outer thighs and improves hip mobility.
- Curtsy lunge: Engages the glutes differently with a diagonal step.
- Elevated split squat (Bulgarian): Intensifies strength and balance demands.
- Pulse lunge: Short, controlled pulses to increase time under tension.
- Weighted lunge: Hold dumbbells or a kettlebell to progress gradually.
How Many Lunges Should You Do?
Find below some points on how many lunges can be done:
- Beginners: Two sets of 6–8 lunges per leg with 60–90 seconds rest, focusing on controlled technique.
- Intermediate: Two to three sets of 8–12 reps per leg; consider slowing the tempo or adding light weight.
- Advanced: Three to four sets of 8–12 reps per leg with added load or advanced variations.
- Weekly plan: Include lunges and other strengthening exercises for major muscle groups at least twice per week.
This aligns with public health recommendations for adults to carry out muscle-strengthening activities on a minimum of two days weekly.
How Lunges Fit Into a Complete Lower Body Exercise Plan?
A balanced programme strengthens all major muscle groups and movement patterns, ensuring full-body support and reducing injury risk.
Mix and Match
- Hip-dominant: Glute bridges, hip thrusts, Romanian deadlifts.
- Knee-dominant: Lunges, squats, step-ups.
- Calf and ankle: Calf raises, balance drills.
- Core: Planks, side planks, bird dogs.
Weekly Example
- Day 1 (Strength): Squats, reverse lunges, glute bridges, calf raises, planks.
- Day 2 (Active rest or cardio): Walking, swimming, or cycling.
- Day 3 (Strength): Step-ups, lateral lunges, hip hinges, side planks.
- Optional balance practice: Single-leg stands and heel-to-toe walking a few times a week.
Safety Tips and Who Should Be Cautious?
Safety tips and caution pointers include:
- Warm up for 5–10 minutes with gentle cardio and dynamic leg movements.
- Move only within a pain-free range of motion.
- If you have knee, hip, or ankle concerns, or are returning from injury or surgery, consult a healthcare professional.
- Use support if the balance is uncertain.
- During pregnancy or if you experience dizziness or pelvic discomfort, check with your clinician.
- Progress gradually by adjusting only one variable at a time.
Quick Cues For Better Lunges
Some quick cues include:
- Tall chest, eyes forward.
- Core engaged with ribs over hips.
- Front foot flat with knee over middle toes.
- Smooth downward movement and strong upward push.
Sample Beginner-Friendly Lunge Routine (10–15 Minutes)
Beginner-friendly lunge routine includes:
- Warm-up (5 minutes): Marching in place, leg swings, hip circles.
- Practice set: Five slow lunges per leg.
- Main sets: Two sets of eight reverse lunges per leg with 60–90 seconds rest.
- Accessory work: Two sets of ten glute bridges and ten calf raises.
- Balance finisher: Twenty to thirty seconds single-leg stand per side.
- Cool-down: Gentle walking and light quad and hamstring stretches.
Conclusion
Lunges are an accessible and adaptable exercise that strengthen the lower body, enhance balance, and support functional movements in everyday life. By training one leg at a time, lunges help identify and improve muscle imbalances while engaging the core for better posture and stability. Their versatility means you can easily adjust the movement to suit your fitness level, whether you are a beginner or more advanced. With consistent practice, lunges can play a key role in improving mobility, joint health, and overall physical confidence. Including them in a balanced lower body routine ensures comprehensive strength and long-term well-being.
Consult a Top General Practitioner for Personalised Advice
Consult a Top General Practitioner for Personalised Advice
Dr. Mainak Baksi
General Practitioner
13 Years • MBBS , MD (MPH)
Howrah
Mainak Baksi Clinic, Howrah
(50+ Patients)
Dr. Shubham Chauhan
General Practitioner
4 Years • MBBS
Lucknow
Apollo 24|7 Clinic - Uttar Pradesh, Lucknow
Dr. Rajib Ghose
General Physician/ Internal Medicine Specialist
25 Years • MBBS
East Midnapore
VIVEKANANDA SEBA SADAN, East Midnapore
Dr. Arif Ahmed
General Physician/ Internal Medicine Specialist
9 Years • MBBS, MD (Genl. Med.)
Kolkata
MCR SUPER SPECIALITY POLY CLINIC & PATHOLOGY, Kolkata
Dr. Naziya Rahim Bhatia
General Surgeon
7 Years • MBBS ,MS
Bengaluru
Apollo Clinic, Sarjapur Road, Bengaluru
Consult a Top General Practitioner for Personalised Advice
Dr. Mainak Baksi
General Practitioner
13 Years • MBBS , MD (MPH)
Howrah
Mainak Baksi Clinic, Howrah
(50+ Patients)
Dr. Shubham Chauhan
General Practitioner
4 Years • MBBS
Lucknow
Apollo 24|7 Clinic - Uttar Pradesh, Lucknow
Dr. Rajib Ghose
General Physician/ Internal Medicine Specialist
25 Years • MBBS
East Midnapore
VIVEKANANDA SEBA SADAN, East Midnapore
Dr. Arif Ahmed
General Physician/ Internal Medicine Specialist
9 Years • MBBS, MD (Genl. Med.)
Kolkata
MCR SUPER SPECIALITY POLY CLINIC & PATHOLOGY, Kolkata
Dr. Naziya Rahim Bhatia
General Surgeon
7 Years • MBBS ,MS
Bengaluru
Apollo Clinic, Sarjapur Road, Bengaluru
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Frequently Asked Questions
Are lunges good for knees?
When done with good alignment, lunges can strengthen the muscles that support the knee. Keep your front foot flat, track the knee over your middle toes, and avoid knee collapse inward. If forward lunges bother your knees, try reverse lunges or shorten your range of motion. Stop if you feel sharp pain and consult a professional.
How often should I do lunges?
Most adults do well with lunges 2–3 times per week as part of a full-body or lower-body routine. Public health guidelines recommend muscle-strengthening activities for all major muscle groups on 2 or more days each week. Allow at least one rest day between strength sessions.
Are lunges better than squats?
Neither is “better”; they’re different, and both are useful. Squats train both legs together and are great for overall strength. Lunges train one leg at a time, which helps balance, coordination, and correct side-to-side differences. Many programs include both.
Can lunges help with weight loss or toning?
Lunges can help build lean muscle and increase your overall activity level, which supports a healthy metabolism. For weight management, combine regular strength training and aerobic activity with a balanced eating pattern. The number of calories you burn depends on the intensity, duration, and your body size.
What if I have balance issues?
Use support (a countertop, wall, or stable chair), slow the movement, and try stationary split squats first. Lateral lunges with a shorter range can also feel more stable. Over time, consistent practice can improve your balance and confidence.