Lunges
The Lunges is a bodyweight exercise that primarily targets the quads, with assistance from the glutes. It is a staple in well-designed hypertrophy and strength programs when programmed with proper volume and progressive overload.
How to perform the Lunges
- 1Stand tall with your feet about hip-width apart, hands on your hips or by your sides, chest up, and core gently tightened while you look straight ahead.
- 2Step one foot forward and lower your body straight down until both knees are bent, then press through your front heel to stand back up, moving in a smooth, controlled pace as you inhale on the way down and exhale as you push up.
Coach tips
- Keep your front knee stacked over your ankle so it doesn’t cave inward or slide far past your toes.
- Take a natural step—not too short or too long—so you feel stable and balanced, not like you’re on a tightrope.
- Stay tall through your chest and avoid leaning too far forward to keep pressure off your lower back and knees.
Train quads smarter
One rep, one set. Hypro turns the Lunges into measurable progress, week after week.
The right weight, every set
Hypro suggests your next Lunges weight and reps based on what you actually lifted, your rest, and your fatigue. Choose weight-first or reps-first. The more you log, the sharper it gets.
See exactly how much quads you train each week
Every set you log counts toward weekly volume per muscle group. Spot imbalances, avoid junk volume, and program the same way IFBB Pros do.
Use this exercise inside an IFBB Pro plan
Pick a coach-made program, get a plan matched to your goals, and message your coach for form checks. The Lunges fits right into proven hypertrophy and strength templates.
For optimal quads hypertrophy: aim for 10-20 weekly sets at 65-80% of your 1RM with 1-2 reps in reserve.
