How to do the Cardio Lunge
- Start in a deep lunge, back knee just above the floor.
- Drive up through the front foot, bringing your back foot forward.
- Swing your arms like a sprinter as you rise.
- Step straight back into the lunge and repeat quickly.
- Complete all reps on one side, then switch legs.
Full technique — 7 steps
- Start in a deep split stance with your front knee bent to about 90 degrees and your back knee just above the floor.
- Keep your torso upright with a slight forward lean and your arms bent at your sides.
- Drive through the whole front foot and bring your back foot forward beside it as you rise.
- Swing your arms in a running motion as you come up to nearly standing.
- Step the same foot straight back and lower into the lunge again without pausing.
- Keep a quick, steady rhythm with your front knee pointing the same way as your front foot.
- Complete all reps on one side, then switch legs.
Common mistakes
- Taking choppy half steps
- Cutting the bottom short
- Front knee collapsing inward
- Front heel lifting off floor
- Slamming the back knee into the floor
Form cues
- Drive through whole foot
- Knee points where foot points
- Use an arm swing
- Torso upright
- Keep a steady rhythm
Quick answers
What muscles does the Cardio Lunge work?
Primary: Quads 8/10, Glutes 8/10. Also works: Hamstrings 5/10, Calves 5/10, Hip flexors 4/10, Hip adductors 3/10.
How many sets and reps of the Cardio Lunge?
Strength: 2–3 sets of 10–12 reps, rest 1 min 30 s, 3 reps in reserve. Muscle growth: 3–4 sets of 12–20 reps, rest 1 min, 2–3 reps in reserve. Endurance: 3–4 sets of 20–30 reps, rest 30 s, 2–3 reps in reserve.
