Hip Lunge Exercise

Hip lunge exercises are popular lower body exercises that target the glutes, hamstrings, and quadriceps muscles. They are an effective way to tone and strengthen the lower body and are popular with athletes, fitness enthusiasts, and people who want to improve their lower body strength and flexibility.

To perform a hip lunge exercise, follow these steps:

  1. Stand with your feet hip-width apart, and your arms at your sides.
  2. Take a big step forward with your right foot, and lower your body until your right knee is bent at a 90-degree angle. Keep your left foot in place, with your heel lifted off the ground.
  3. Keep your torso upright, with your shoulders over your hips, and engage your core muscles.
  4. Push off your right foot, and return to the starting position.
  5. Repeat the movement, this time stepping forward with your left foot.


  • Keep your front knee over your ankle, and avoid letting it bend past your toes.
  • Keep your back straight, and avoid leaning forward.
  • Engage your glutes and hamstrings as you push back up to the starting position.
  • If you’re having trouble balancing, you can place your hands on your hips or hold onto a wall or chair for support.


  • Reverse lunge: Instead of stepping forward, take a big step backward with your right foot, and lower your body until your left knee is bent at a 90-degree angle.
  • Side lunge: Step to the side with your right foot, and bend your right knee while keeping your left leg straight. Return to the starting position, and repeat on the other side.
  • Walking lunge: Perform a forward lunge with your right foot, and instead of returning to the starting position, take a big step forward with your left foot and perform a lunge with your left leg. Continue alternating legs as you move forward.

Hip lunge exercises can be performed with bodyweight alone, or you can add resistance by holding dumbbells or a barbell across your shoulders. As with any exercise, it’s important to start with a weight that is comfortable for you and gradually increase as you build strength and confidence.