Legs · Bodyweight
Hip Lunge
How to do the hip lunge, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Lunge
- Mechanic
- Compound
How to do it
Stand with your feet hip-width apart, then step forward with one leg and lower your hips until both knees are bent near 90 degrees. Push through your front heel back to standing and repeat, alternating legs.
- 1Your front thigh and glute working as you lower and drive up
- 2Your chest tall and core braced throughout
- 3A push through your front heel to return to standing
Common mistakes
- Letting your front knee cave inward
- Leaning your torso too far forward
- Slamming your rear knee into the floor
Muscles worked
The hip lunge mainly works the quads and glutes, with the hamstrings and calves assisting.
- QuadsPrimary
- GlutesPrimary
- HamstringsSupport
- CalvesSupport
- Lower BackMinor
- Upper AbsMinor
- Lower AbsMinor
- AdductorsMinor
Kovo programs the hip lunge for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed June 2026.