The weight distribution in lunges plays a crucial role in targeting specific muscles and improving overall stability. Lunges are a functional exercise that mimic everyday movements, such as walking, climbing stairs, and getting up from a seated position.

How much weight should be distributed between the front leg and the back leg when performing lunges? This is a common question with a straight-fordward answer.

When performing lunges, the front leg should be doing most of the work, with about 70% of your weight on that leg. The back leg is used for balance and stability, with about 30% of your weight on that leg.

Play around with shifting more weight to the forward to the front leg, say roughly 75% and 25% to the back leg. If you’re in the ballpark of 70-75% weight on the front leg, and 20-25% on the back leg, the ratios are ideal.

It’s important to keep your weight centered over your front foot and avoid leaning too far forward or backward. If you’re a true beginner, practice bodyweight-only lunges to start. Groove the mechanics, timing and get acclimated to the balance and stability demands before adding load to the movement.

Respecting the effectiveness of progressive loading, add weight gradually and increase the loading until 6-8 repetitions are challenging. When the repetitions become effortless, your body is showing signs of adaptation (streight gains) and adapted to the stress and requires additional stress to make further gains. Add 5lb-10lbs to each hand (if using dumbbells) and get to work.

Benefits of Lunges

Lunges are an incredible functional movement pattern that have a high value inside the gym and in everyday living. Lunges are great for improving leg strength, balance, stability, increasing flexibility and engaging the core to stabilize the body during the movement.

The benefits of lunges include:

• Increased lower body strength and muscle
• Improved balance and stability
• Flexiblity gains
• Improved posture and overall appearance
• Increased calorie burn
• Boosted athletic performance (running, jumping, other movements)