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Lunge

Primary target: Vastus Lateralis (股外侧肌)

Demonstration

3D animation · looped · Vital Animations

Exercise Details

Equipment

Bodyweight/dumbbells/barbell

Sets & Reps

3 sets × 10-12 steps per side · rest 90 s

How to do it

Step out and drop vertically, front knee over the toes, rear knee toward the floor; torso upright and braced; drive through the front heel to step through or return.

Common mistakes

Stride too short (knee shoots past toes), torso leaning, rear knee slamming down

Muscles Worked

Other Exercises for the Same Muscle

Wide-Stance Squat · Hack Squat · Leg Press · Jump Squat