Narrow Lunge With Wall Supported

Muscles worked

Setup

1. Stand sideways next to a wall and place your inner hand lightly against it at shoulder height for balance.
2. Step one foot forward and the other back, keeping your feet hip-width apart or slightly narrower.
3. Stand tall with your shoulders stacked over your hips and your core braced.

How to do it

1. Inhale and lower your hips vertically by bending both knees until your back knee is just above the floor.
2. Maintain a controlled 2-second tempo during the descent, keeping your torso upright.
3. Exhale and drive through the heel of your front foot to return to the starting position.
4. Complete the full set on one leg before switching sides to face the opposite direction.

Form checklist

• Keep your chest up and avoid leaning your torso forward or toward the wall.
• Ensure your front knee stays aligned with your toes and does not cave inward.
• Use the wall only for balance; do not lean your body weight into it.
• Keep your back heel lifted off the ground throughout the entire movement.

Pro tips

• Focus on 'pushing the floor away' with your front heel to maximize glute and quad recruitment.
• Maintain a slight forward knee travel on the front leg to increase the stretch and tension on the quadriceps.

Make it harder

• Add a 2-second pause at the bottom of each rep to increase time under tension.
• Gradually reduce the pressure on the wall until you are using only one finger for minimal support.

Frequently asked

What muscles does the narrow lunge with wall supported work?

The narrow lunge with wall supported primarily targets the glutes, hamstrings, and quadriceps, and also works the abs, hip flexors, and obliques as secondary muscles.

What equipment do you need for the narrow lunge with wall supported?

The narrow lunge with wall supported requires no equipment — just your body weight.

Is the narrow lunge with wall supported good for beginners?

The narrow lunge with wall supported is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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
• Air Pillow Balance Counterbalanced Skater SquatAdvanced · glutes, hamstrings, and quadriceps