Lunges: A Standing Strength Exercise for Your Whole Leg
Movement card
| Body area | Legs and ankles |
|---|---|
| Also called | Lunges, Stationary Lunge |
| Works | Legs, Hips, Glutes, Ankles |
| Type | Strength |
| Position | Standing |
| Hold | Not a hold |
| Reps | 5 to 10 |
| Sets | 1 |
| Sides | Each side |
| How often | Once or twice a day. |
| Equipment | None |
| Office visibility | High |
The standing lunge is a strength exercise you can do without any equipment. It involves taking a large step forward with one foot and lowering your hips toward the floor while keeping your torso upright.
This movement is a good choice for people who sit for long periods and want an exercise to do during a break. It helps to work the large muscles in the lower body.
What the standing lunge works
The standing lunge primarily works the muscles in your legs, including your thighs and glutes. It also engages your hips and ankles. This movement helps strengthen the large muscles of your lower body.
How to do it
Starting position: Stand with your feet hip-width apart, with your hands on your hips or by your sides.
- Take a large, controlled step forward with one foot.
- Lower your hips to a comfortable depth, bending both knees.
- Keep your front knee directly above your ankle and your torso upright.
- Lower your back knee towards the floor.
- Push off your front foot to return to the starting position.
- Repeat the movement with the other leg.
What you should feel
You should feel your thigh and glute muscles working as you perform the lunge. You might also notice a gentle stretch in the front of the hip on your back leg. The movement should not cause any sharp pain.
Common mistakes
- Letting the front knee extend past the ankle.
- Leaning your torso too far forward.
- Losing balance by placing feet in a straight line instead of hip-width apart.
- Not lowering down far enough to engage the muscles effectively.
Make it easier or harder
- Easier: Hold onto a sturdy desk or chair for balance.
- Easier: Reduce the depth of the lunge; do not go down as far.
- Easier: Take a smaller step forward.
- Harder: Increase the number of repetitions.
- Harder: Slow down the movement, especially when lowering into the lunge.
- Harder: Hold the lunge position for a few seconds before returning to the start.
Fitting it into a desk day
The standing lunge is a good exercise to do during a break to counteract the effects of sitting. Because it is a highly visible movement, you may prefer to find a clear space in an office, breakroom, or hallway to perform your repetitions.
Quick questions
How many lunges should I do?
You can start with one set of five to ten repetitions on each side. Try doing this once or twice a day.
What if I feel wobbly when I do a lunge?
If you have trouble with balance, try holding onto a sturdy desk or chair. You can also make the movement easier by taking a smaller step forward or not lowering your hips as far down.
When to see a doctor or physio
Stop this exercise if you experience certain symptoms. It is a good idea to get checked by a doctor or physical therapist if you have sharp, shooting, or sudden pain in your knee, hip, or back, or if you feel dizzy or unstable.
- Sharp, shooting, or sudden pain in your knee, hip, or back.
- Feeling dizzy, lightheaded, or unstable.
Skip it or ask first if:
- You have a recent or current knee, hip, or ankle injury.
- You have significant balance problems or vertigo.
- You have been advised by a healthcare provider to avoid this exercise.
How this page was put together: general guidance consistent with public workstation and movement-break resources from OSHA, CDC/NIOSH and the NHS, and with standard exercise handouts. It was drafted with AI assistance, checked in a separate review pass and edited under our editorial policy. It is not medical advice and no clinician reviewed it. Last checked October 2026.