Movement Practice WOD
exercise wod
AMRAP 12
8 controlled reps
10 bodyweight reps
200m easy run or 60 sec cardio
Bodyweight
Lunge — CrossFit Technique Guide
BB
By Borja Bes — CrossFit Athlete & Hyrox Finisher
Lunges are a fundamental unilateral lower-body movement that builds strength, balance, and hip mobility. In CrossFit WODs they appear as walking lunges (travelling forward), reverse lunges (stepping back), or in-place alternating lunges, and are counted per leg or per pair depending on the WOD. Lunges expose and address strength asymmetries between legs — a common source of injury in athletes who train exclusively with bilateral movements like squats and deadlifts. As a scaling option for pistol squats and as an accessory to barbell work, they deliver single-leg stimulus with a lower technical barrier.
Quick answer
Lunge is best used when the workout goal matches its main demand: bodyweight capacity, clean mechanics, and scalable intensity.
Muscles Worked
QuadricepsGlutesHamstringsHip flexorsCore
Equipment
None
Best For, Avoid If, and Scaling
| Best for | Bodyweight WODs, skill practice, and athletes who can keep lunge mechanics consistent under fatigue. |
|---|---|
| Avoid if | Pain changes your movement pattern, fatigue makes reps sloppy, or the workout asks for a standard you cannot repeat safely. |
| Scaling | Assisted lunges (hold a rack upright), reverse lunges (easier to balance), shorter range. |
How to Do the Lunge
1
Stand tall, feet hip-width, core braced.
2
Step forward (or back for reverse lunge) with one leg, landing heel first.
3
Lower the back knee toward the floor — stop just before contact.
4
Both knees form approximately 90° at the bottom.
5
Front knee tracks over the foot — not caving inward.
6
Push through the front heel to return to standing. Alternate legs each rep.
Common Mistakes
✕
Front knee collapsing inward (valgus) — cue "knee out" and check glute activation.
✕
Torso leaning excessively forward — maintain upright chest and neutral spine.
✕
Too small a step — the back knee will not reach depth, reducing the range of motion.
✕
Pushing off the back toe rather than the front heel — shifts load away from quads and glutes.
Coaching Tips
✓
For walking lunges, focus on a long stride — short steps create a quad-only pattern with minimal glute engagement.
✓
Hold a post for balance when learning — removing the balance demand lets you focus on depth and mechanics.
✓
Add a KB or DB in each hand to increase load without changing mechanics — a simple progression.
Scaling Options
Easier / Beginner
Assisted lunges (hold a rack upright), reverse lunges (easier to balance), shorter range.
Harder / Advanced
Weighted lunges (DBs or barbell), Bulgarian split squats, or pistol squat progressions.
Related WODs
Use Lunge in a Real Workout
Create a similar WOD
Technique + Conditioning
scaled workout
4 rounds for quality
10 technique reps
30 sec core hold
12 low-skill conditioning reps
Frequently Asked Questions
Are lunges counted per leg or per pair in CrossFit?
"20 lunges" typically means 20 total steps (10 each leg). "20 lunges each leg" means 40 total steps. When in doubt, ask your coach before starting — the rep count varies by box and WOD.
Build It Into a Workout
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