Legs · Beginner
AI Lunge Counter
The lunge is a single-leg move that builds your quads and glutes while training balance and evening out left-to-right strength. It needs no equipment and barely any space. REP RUSH counts each lunge through your webcam so you can drop into a quick set anywhere.
- In the app
- Counted for you
- Muscles worked
- Quadriceps, Glutes, Hamstrings, Core, Calves
- Equipment
- None (bodyweight) — weights optional
- Also called
- reverse lunges, forward lunges, walking lunges, split squats
How to do lunges with proper form
- 1 Stand tall. Start standing with feet hip-width apart, chest up and core braced.
- 2 Step and lower. Step one foot forward (or back for a reverse lunge) and lower your hips until both knees are bent about 90 degrees.
- 3 Keep the front knee stacked. Let your front knee track over your foot and keep your torso upright — don't let the knee cave in or shoot far past your toes.
- 4 Drive back up. Push through your front heel to return to standing. That's one rep. Alternate legs as you go.
Popular variations
Reverse lunges
Step backward instead of forward. Reverse lunges are easier on the knees and more stable for most people, which makes them a great starting point.
Walking lunges
Lunge forward and step straight into the next rep, walking across the room. This adds a balance and cardio challenge if you have the space.
Side lunges
Step out to the side and sit into that hip, keeping the other leg straight. Side lunges train the inner thighs and glutes through a sideways range most moves miss.
Muscles worked
Primary
Quadriceps, Glutes
Supporting
Hamstrings, Core, Calves
Common mistakes
Front knee caving in
Letting the front knee drop inward. Push it out gently so it tracks over your foot.
Leaning forward
Tipping your chest over the front leg. Stay tall and drop straight down instead of pitching forward.
Too-short a step
Stepping too small crowds the front knee past your toes. Take a step long enough that both knees can reach about 90 degrees.
Rushing the reps
Bouncing through without control. Lower with intent and pause briefly at the bottom to own your balance.
How many reps & sets
Start with 2–3 sets of 8–12 reps per leg. For a quick burn, do walking lunges for distance or time. Add dumbbells once bodyweight sets get easy. Rest about 60 seconds between sets, and train legs 2–3 times a week.
Lunges FAQ
What muscles do lunges work?
Lunges mainly build the quadriceps and glutes, with the hamstrings, calves, and core helping you stay balanced. Working one leg at a time also fixes left-to-right strength imbalances.
Are lunges or squats better?
They complement each other. Squats let you load both legs and move the most weight; lunges train each leg on its own and challenge balance. Doing both covers your bases.
Are reverse lunges easier than forward lunges?
For most people, yes. Stepping backward is more stable and gentler on the knees, so reverse lunges are a good place to start before progressing to forward or walking lunges.
How many lunges should I do?
A solid target is 2–3 sets of 8–12 reps per leg. Build up gradually and add weight once bodyweight lunges feel comfortable.
Count your reps, hands-free
REP RUSH watches through your webcam and counts every lunges rep on-device — no wearables, no signup, and your video never leaves your machine.
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