Lunges help build strength in your glutes, quads, and hamstrings, and can improve your overall agility and stamina for your workouts. They’re a great exercise to incorporate into your workout routine and these can easily be done at home with no equipment whatsoever. If you have dumbbells on-hand, you can use these to make each progression a little more challenging.

Whether you work out regularly or you are entirely new to exercise, you will likely have encountered ‘lunges’ before. Learning how to do lunges with correct form is important in order to avoid injury and build up strength in a sustainable way.

In this video, SWEAT trainer Kayla Itsines takes us through the different variations of lunges you will encounter in your fitness journey and how to do them correctly.

Each lunge variation is suitable for a different level of experience and fitness: from static lunges for beginners, to reverse lunge and knee ups for the advanced. After watching this video, you’ll have a guide for correct form for some of the most common variations of lunges.

Here are the lunge progressions shown in this video, along with the level of experience you will likely need for each:

1. Static Lunge – Beginners
2. Alternating Lunge – Intermediate
3. Walking Lunge – Intermediate
4. Reverse Lunge & Knee up – Advanced

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