Lunge

Train one leg at a time to improve left-right balance and lower-body strength.

Beginner · Recommended Sets: 3 sets x 10-12 reps per side · Quadriceps, Gluteus Maximus

Lunge — Points to Check Today

  • Front knee shouldn't pass the toes — A knee that shifts forward puts heavy strain on the knee joint. (Too short a stride, causing the front knee to push past the toes)
  • Don't let your torso collapse forward — Leaning the torso forward throws off your balance and removes glute engagement. (Hunching the torso and leaning onto the thigh as you descend)
  • Take a long enough stride — Too short a stride over-bends only the front knee. (Stepping too short so all the strain loads onto the knee)

Lunge — How to Do It / If You're New

  1. Stand tall with feet hip-width apart and brace your core. Keep your torso upright.
  2. Take a big step forward with one foot and, keeping your torso upright, bend both knees simultaneously to lower down.
  3. Lower until your front knee is about 90 degrees and your back knee is just above the floor. Don't let your front knee pass beyond your toes.
  4. Push through your front heel to return to the start. Alternate sides and repeat.