Works Quads, glutes, balanceKit None, optional dumbbells
How to do it
- Stand tall, then take a long step forward.
- Lower until both knees are about 90 degrees.
- Keep your front knee over your foot and your torso upright.
- Push through your front heel to step back or walk forward.
Workouts with lunges
41 workouts in the Biohack Tracker library use this exercise, including:
- Circuit Fury · EMOM · 20 min · Lose body fat
- Lower Lift · EMOM · 20 min · Gain muscle
- Leg Build · Strength sets · Gain muscle
- Leg Lift · Strength sets · Gain muscle
- Legs Power · ROUNDS · Gain muscle
- Leg Power · Strength sets · Gain muscle
- Leg Focus · Strength sets · Gain muscle
- Leg Hyper · Strength sets · Gain muscle
Back SquatQuads, glutes, core
Bear CrawlCore, shoulders, quads
Box JumpsQuads, glutes, calves, power
Broad JumpsGlutes, quads, hamstrings, power
Bulgarian Split SquatQuads, glutes
Front SquatQuads, glutes, upper back