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How to do Lunges

Unlock the benefits of lunges and elevate your lower body workout routine with our expert guide on perfecting this essential exercise.

  • 18 Oct 2023
  • 3 min read

If you want to add a powerful lower-body exercise to your fitness regimen, lunges are an excellent choice. They target the quads, hamstrings, glutes, and even your core muscles, making them a versatile and effective workout move. Whether you are a fitness enthusiast or a beginner, learning how to do lunges properly will help you get closer towards achieving your fitness goals. This versatile exercise requires no special equipment and can be done practically anywhere. Let’s dive into an easy-to-follow guide on how to do lunges to maximise their benefits.


Steps to do lunges

  • Get into position: Stand with your feet hip-width apart, keeping your posture upright and shoulders relaxed. Maintain stability by engaging your core muscles throughout the exercise. 
  • Step forward: Take a step forward with one leg, creating a comfortable stride length. Both knees should be bent at an approximately 90-degree angle, with your front knee aligned above your ankle.
  • Shift your weight: As you lower into the lunge, shift your weight onto the lead leg. The back heel should lift slightly off the ground.
  • Focus on form: Ensure your front knee is directly above your ankle, not extending past it, to avoid unnecessary strain on your knee joint.
  • Upper body alignment: Keep your body straight and avoid leaning too far forward or backward during the lunge. Your torso should remain upright during the movement.
  • Lunge depth: Lower your body until your back knee almost touches the ground. You can adjust the depth based on your flexibility and comfort level.
  • Push back: You need to push off on both legs. Now, lift your back leg and bring it forward. Your rear foot must land in a lunge stance.
  • Repeat: Alternate between your left and right legs to complete a set of lunges. Try to do 2-3 sets comprising 10-15 repetitions for each side.
  • Maintain control: Focus on controlled movements throughout the exercise. Avoid rushing and bouncing during lunges to prevent injuries.
  • Breathing: Inhale as you lower the lunge and exhale as you push back to the starting position. Steady breathing helps maintain focus and provides your muscles with adequate oxygen.

Also read:

There are variations in lunges, like sliding, static, assisted, and split squats. Choose one that matches your fitness level and doesn’t cause discomfort. You can do lunges 2-4 times a week with a 24 to 48-hour gap between sessions. The gap enables your muscles to recover and keeps you fit.



Learning how to do lunges can be a game changer in your fitness journey. By following the above steps and mastering the proper form, you can effectively perform lunges and achieve toned legs. Remember, the key is slowly focusing on proper form and gradually increasing intensity as you build strength. Always listen to your body; if you experience discomfort or pain, consult a fitness professional or healthcare provider. So get ready to step up and lunge your way to a muscular, healthier body.

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