LUNGE
Lower Body Strength and Balance
Primary Muscles
Exercise Description
Stand tall and step forward with one leg, lowering the hips until both knees reach about 90°. Keep the front knee stacked over the ankle, then press through the front foot to return to the start and repeat.
How To Perform
Stand tall with feet hip-width apart and brace your core.
Step forward with one leg and lower your hips until both knees are bent to about 90 degrees.
Keep the front knee aligned over the ankle and the torso upright with a neutral spine.
Press through the front heel to return to the starting position.
Repeat on the other leg, alternating sides for the desired reps.
Expert Tips
Keep the knee stacked over the ankle - Avoid letting the front knee travel excessively past the toes to reduce joint stress.
Maintain an upright torso - Keep your chest tall and spine neutral to target the legs and glutes effectively.
Start with static lunges - Master the split-stance lunge before progressing to walking or reverse variations.
Adjust step length - A slightly longer step emphasizes the glutes and hamstrings; a shorter step targets the quads.
Common Mistakes
Knee drifting past toes - Overextending the front knee increases stress on the joint and reduces stability.
Leaning too far forward - This shifts tension off the legs and can strain the lower back. Keep the torso upright.
Shallow range of motion - Aim for about 90° at both knees while keeping balance and control.
Info – Lunge
Lunges are a versatile lower-body exercise that targets the quads, glutes, and hamstrings while improving balance and core stability. Common mistakes include letting the front knee move past the toes and leaning forward. Keep a straight back, ensure the front knee aligns with the ankle, and control each rep. Beginners can start with static lunges, then advance to walking or reverse lunges. Adjust step length to shift emphasis between quads and glutes.
Equipment Required
No equipment needed.