Exercise guide
Long Distance Lunge Low Lunge
- Beginner
- Compound
- Rep-based
- Lower legs
- Upper legs
The Long Distance Lunge targets the glutes and hamstrings more intensely than a standard lunge by utilizing a wider stride, while also improving hip flexibility and balance.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand with feet hip-width apart and core engaged.
- Ensure you have ample space in front of you for a long stride.
- Keep your chest up, shoulders back, and gaze forward.
How to do it
- Take a large step forward, significantly longer than a standard lunge, landing softly on your front heel.
- Lower your hips until your back knee is hovering just above the floor, inhaling during the descent.
- Exhale and drive powerfully through your front heel to push yourself back to the starting standing position.
- Alternate legs with each repetition, maintaining a controlled and steady tempo.
Form checklist
- Keep your front knee aligned over your ankle, avoiding excessive forward travel.
- Maintain 'train track' foot positioning rather than stepping on a 'tightrope' to ensure balance.
- Ensure your hips stay square to the front throughout the entire range of motion.
- Keep your torso upright or with a very slight, natural forward lean to protect the lower back.
Pro tips
- Focus on driving the front heel into the ground to maximize glute and hamstring recruitment.
- Pause for one second at the bottom of the movement to challenge your stability and deepen the hip flexor stretch.
- Think about 'pulling' your body forward with the front leg rather than just pushing off the back foot.
Make it harder
- Hold a pair of dumbbells at your sides to increase the resistance and grip demand.
- Perform the movement as a walking lunge to add a continuous balance and coordination challenge.
Frequently asked
- What muscles does the long distance lunge low lunge work?
- The long distance lunge low lunge primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the abs, hip flexors, and obliques as secondary muscles.
- What equipment do you need for the long distance lunge low lunge?
- The long distance lunge low lunge requires no equipment — just your body weight.
- Is the long distance lunge low lunge good for beginners?
- Yes. The long distance lunge low lunge is a beginner-friendly movement and a strong foundation to build on.
Related exercises
- 3 Point Standing HopsIntermediate · calves, glutes, hamstrings, and quadriceps
- 4 Cone Single Foot Lateral HopsIntermediate · calves, glutes, hamstrings, and quadriceps
- 4 Way Single Leg HopAdvanced · calves, glutes, hamstrings, and quadriceps
- Alternate Knee Cross Over Sit Against WallIntermediate · calves, glutes, hamstrings, and quadriceps