IntermediatePushLunge
Muscles Worked
Primary
Quadriceps
Secondary
Glutes
Quick Cues
Equipment Needed
DumbbellsFlat Bench
- Stand facing away from a bench and place one foot on the bench behind you.
- Hold dumbbells at your sides or keep your hands free.
- Lower your back knee toward the floor by bending your front leg.
- Descend until your front thigh is parallel to the floor.
- Drive through your front foot to stand back up.
- Complete all reps on one side, then switch.
- Repeat for the desired number of repetitions per side.
Common Mistakes
Letting the rear knee slam the ground
Leaning too far forward
Placing the rear foot incorrectly on the bench
Pro Tips
Elevate your rear foot on a bench to increase range of motion
Keep your front shin vertical and torso upright
Use a 2-second pause at the bottom to build strength in the deep position
Your Progress
Variations
Walking Lunge
Reverse Lunge
Pistol Squat