Lunge exercise animation (Weiblich)

Lunge

Zielmuskel
Gluteus Maximus, Quadriceps
Synergistenmuskeln
Adductor Magnus, Soleus
Equipment
Body weight
Körperregion
Hips
Typ
Strength

The lunge is a fundamental bodyweight lower-body exercise that targets the gluteus maximus and quadriceps, with the adductor magnus and soleus assisting hip extension and ankle stability. Because each leg is loaded on its own, it builds single-leg strength, sharpens balance, and evens out side-to-side imbalances. It works as a warm-up, an accessory to squats, or a standalone leg session at home.

Lunge: So führst du sie aus

  1. 1Stand tall with your feet hip-width apart and your arms at your sides or hands on your hips.
  2. 2Brace your core, lift your chest, and take a controlled step forward with one foot, landing heel first.
  3. 3Bend both knees to lower under control, keeping your front shin close to vertical and your front knee tracking over your second toe.
  4. 4Stop when your back knee is 1–2 inches above the floor and your front thigh is roughly parallel to it.
  5. 5Hold the bottom for a beat with your torso upright, your weight split between the front heel and the ball of the back foot.
  6. 6Press through the heel and midfoot of your front foot to drive back up, exhaling as you rise.
  7. 7Bring your feet together to return to the starting position, then step forward with the other leg.
  8. 8Continue alternating legs until you have completed the target number of reps on each side.

Technik-Tipps

  • Fix your gaze on a point straight ahead at eye level — a steady visual reference makes single-leg balance far easier than looking down at your feet.
  • Set your brace before the foot leaves the floor, not after it lands, so your pelvis stays level and your lower back stays protected.
  • Control the descent rather than dropping into the lunge; the eccentric phase is where most of the strength and muscle is built, and it spares the knee joint.
  • Push through your whole front foot on the way up, not just the toes, to keep the gluteus maximus driving the rep.
  • Start with a shorter stride if you feel unstable, then lengthen it as your balance and hip mobility improve.

Häufige Fehler

  • Letting the front knee cave inward, which places shear stress on the knee joint and switches off the glutes that should be holding the thigh in line.
  • Letting the front knee drift far past the toes, which loads the patellar tendon heavily and takes the hip out of the movement.
  • Leaning the torso forward, which offloads the quadriceps and gluteus maximus and turns the lower back into the working muscle.
  • Taking too short a stride so the shin angles sharply forward, which cuts the range of motion and leaves the gluteus maximus barely involved.
  • Bouncing the back knee off the floor to rebound out of the bottom, which risks bruising the kneecap and lets momentum do the work your legs should.

Häufig gestellte Fragen

What muscles does the lunge work?

The lunge primarily works the gluteus maximus and quadriceps. The adductor magnus and soleus act as synergists, assisting hip extension and stabilizing the ankle throughout the movement.

Should my front knee go past my toes during a lunge?

A small amount of forward knee travel is normal and safe, but letting the knee drift well past the toes loads the patellar tendon hard. Keep your front shin close to vertical and drive back up through your heel.

What is the difference between a forward lunge and a reverse lunge?

In a forward lunge you step forward from standing; in a reverse lunge you step backward. The reverse lunge puts less shear force on the front knee and is easier to control, so it is often the better choice for beginners or anyone with knee discomfort.

How many sets and reps should I do for lunges?

For strength, 3–4 sets of 6–10 reps per leg works well. For muscular endurance or general conditioning, 3 sets of 12–20 reps per leg is a common approach. Because it is a bodyweight exercise, add reps or slow the descent before adding sets.

Why do I feel lunges more in my quads than my glutes?

That usually means your stride is too short or your torso is drifting forward. Step out far enough that your front thigh reaches parallel to the floor, keep your chest tall, and push through your heel to shift more of the work onto the gluteus maximus.

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