Outdoor Lunges

Beginner Level of Difficulty

The lunge is a lower body exercise that targets the quads and glutes.


Picture of Quadriceps


The quadriceps (quads) are a group of four muscles on the front of the thigh. They allow your knee to straighten and provide stability when standing. Your quads are the most important muscle group for maintaining the ability to stand and to walk independently.

Picture of Glutes


Gluteal Muscles (Glutes) are one of the strongest muscles in the body and are the connecting point between your legs and back muscles. Glutes are used in a variety of actions from moving the leg to extending and rotating the hip, as well as extending and rotating the trunk of the body.

Exercise Instructions

outdoor lunges - step 1

Step 1

Start in a standing position with your feet together and your hands on your waist.

outdoor lunges - step 2

Step 2

Step forward into a lunge making sure that your knee doesn't push past your foot on the lead leg.

outdoor lunges - step 3

Step 3

Press back up through the heel of your front foot, switch legs and repeat.