What lunges train, and what the step adds
Every lunge has two halves: a step that moves you into a split stance, and a squat on the front leg. The quads and glutes of the front leg do most of the work, the inner thigh and hamstrings help steady the hip, and your trunk stops you tipping. The step is what separates a lunge from a Bulgarian split squat: on every rep you have to slow your bodyweight as you land and then send it back the other way, the same control you use on stairs, on uneven ground and when you change direction in sport.
In bodyweight form it is one of the first leg exercises most people learn, and with dumbbells or a sandbag it becomes demanding conditioning, which is why it features in HYROX. It works as a second leg exercise after squats, as the main lift on a dumbbell day, or as a station in a circuit. The leg exercises library shows how it fits with the other movements.
Before your first set
- Choose your version. If you are new, start with the reverse lunge: stepping backwards keeps your weight over the front foot and is the easiest to control.
- Find space. Walking lunges need a clear, straight lane; reverse and static lunges need about two stride lengths of floor.
- Stand tall with your feet hip width apart, as if on two rails rather than a tightrope. Keep that width every time you step.
- Hold a dumbbell in each hand at your sides, arms long and shoulders down. Some people balance better holding one dumbbell at the chest.
- Do a set or two with bodyweight, then pick dumbbells you could lunge with for twelve reps each leg with two to spare.
How to do a reverse lunge
- Brace your trunk and shift your weight onto one foot.
- Step the other foot back a long stride and land softly on the ball of that foot.
- Lower straight down until the back knee is just above the floor. Both knees end up bent to roughly a right angle, though the exact angle depends on your build.
- Keep your torso tall or tipped very slightly forward, and your front heel flat.
- Push through the whole front foot to bring the back foot forward to the start. Alternate legs, or finish every rep on one side before switching.
Your front knee moving forward past your toes is normal; what matters is that the heel stays down and the knee points the same way as your toes. Breathe in as you step, out as you push back. On forward and walking lunges the front foot lands first, so slow that landing instead of crashing onto your heel.
Mistakes to clean up
| Mistake | What it looks like | The fix |
|---|---|---|
| Steps too short | The front heel lifts and the front knee crowds over the toes | Take a longer stride so both knees can bend fully |
| Tightrope stance | You wobble sideways and grab for balance between reps | Keep the feet hip width apart side to side as you step |
| Back knee crashing down | The knee thuds onto the floor at the bottom | Lower under control and stop just above the floor |
| Folding at the waist | The chest drops towards the front thigh | Stay tall, brace, and use lighter dumbbells |
| Front knee collapsing inward | The knee drifts towards the big toe as you push up | Keep the knee pointing over the middle toes |
Walking, reverse, static and sandbag lunges
The muscles stay the same across versions; what changes is the direction of the step and how much balance and braking each rep asks for. The side lunge, stepping out sideways, is a separate pattern that works the inner thighs more.
Walking lunges
You step forward into each lunge and bring the back foot through into the next step, travelling across the floor. They demand the most balance and coordination, and they raise your heart rate quickly. Keep the steps long and even, and pause briefly at the top of a step if you start to lose control. Count steps per leg rather than lengths so both sides do the same work.
Reverse lunge
Stepping backwards keeps your weight on the front foot, so the landing is easier to control than in a forward lunge. That makes it the version most people learn first and load most comfortably, and it fits in a small space.
Static lunge
Also called a split squat: you set the split stance once and move straight up and down without stepping. Removing the step makes it the easiest way to learn the bottom position and to handle heavier dumbbells. Raise the back foot on a bench and it becomes a Bulgarian split squat.
Sandbag lunges (the HYROX station)
In a HYROX race, sandbag lunges are a walking-lunge station with the bag carried on your shoulders, and the back knee has to touch the ground on every rep. Train them as walking lunges first, then add a bag across your shoulders, and practise long sets at a steady rhythm rather than fast reps. Check the current race rulebook for the bag weight and movement standards in your division.
If the floor is crowded, the goblet squat or a step-up onto a sturdy box trains the same muscles without needing a lane.
Sets, reps and building up
| Goal | Sets × reps | How hard |
|---|---|---|
| Learning the movement | 2 × 8 each leg | Bodyweight, smooth and balanced |
| Building muscle | 3 × 10–12 each leg | Dumbbells, one or two reps left |
| Conditioning or HYROX | 3–4 × 20 walking steps | A steady pace you can hold to the last step |
Rest one and a half to two minutes after muscle-building sets; conditioning sets can run on shorter rest. Lunges leave most people sore at first, so start with fewer sets than you think you need.
Progress by adding reps, then dumbbell weight, then a harder version: static, then reverse, then walking. For race preparation, build the number of steps you can cover without stopping before you add weight to the bag. The HYROX-style training page explains how RPM coaches that format.
Lunges at RPM
RPM's floor photos show a dumbbell rack and the turf lane in the functional zone, which gives a straight run of floor for walking lunges; ask the team whether the lane is open for lunges at the hour you train. Sandbags are not confirmed, so ask about them on your free guided tour if your plan depends on one. RPM is an independent gym, not an official HYROX venue, and a personal training session can set your stride and your loads.
Questions, answered.
What muscles do lunges work?
The quads and glutes do most of the work, with the inner thighs, hamstrings and core keeping you balanced. A longer stride and a slight forward lean bring the glutes in more.
Lunges vs squats: which should I do?
They complement each other. Squats let you lift more weight on both legs; lunges train each leg alone and add balance and braking. Most programmes use a squat as the main lift and lunges after it.
Lunges hurt my knees. What should I do?
Stop the exercise and get the pain checked by a doctor or physiotherapist, because knee pain has several possible causes and they can tell you which movements suit you. Ask them whether reverse lunges, a shorter range or the leg press are worth trying.
Should I alternate legs or do one side at a time?
Either works. Alternating makes balance easier and suits walking lunges; finishing one side first keeps the muscle working continuously and makes it easier to match the sides. If you do one side at a time, start with your weaker leg.
Lunges vs Bulgarian split squats: what is the difference?
Lunges add a step on every rep. The Bulgarian split squat keeps your feet still with the back foot on a bench, so more of the load stays on the front leg. The leg exercises library shows how to use both in a week.