Lunge — CrossFit Technique Guide
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.
Muscles Worked
Equipment
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How to Do the Lunge
Stand tall, feet hip-width, core braced.
Step forward (or back for reverse lunge) with one leg, landing heel first.
Lower the back knee toward the floor — stop just before contact.
Both knees form approximately 90° at the bottom.
Front knee tracks over the foot — not caving inward.
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.
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.
Related Exercises
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