Lunge

How to Perform the Lunge

Stand tall with your feet hip-width apart, arms at your sides or hands on your hips.
Take a controlled step forward with one leg, landing heel first.
Lower your body by bending both knees until your front thigh is parallel to the floor and your back knee hovers just above the ground.
Keep your torso upright and your core engaged throughout the descent.
Push forcefully through the heel of your front foot to drive yourself back to the starting position.
Bring your front foot back to stand with both feet together.
Alternate legs or complete all reps on one side before switching.

Front knee collapsing inward during the lunge

Actively push your knee out to track over your second and third toes throughout the movement.

Taking too short of a stride, causing the knee to extend past the toes excessively

Take a long enough step so that at the bottom position, your front shin is approximately vertical.

Leaning the torso too far forward

Keep your chest up and maintain an upright torso; think about staying tall throughout the movement.

✓Develops unilateral leg strength, helping to correct muscular imbalances between sides.
✓Improves balance, coordination, and proprioception.
✓Highly functional movement that translates to walking, running, and climbing.

●To emphasize the glutes more, take a longer stride; for more quadriceps focus, use a shorter stride.
●Hold dumbbells at your sides or a barbell on your back to add resistance as you progress.
●Perform reverse lunges (stepping backward) for a more knee-friendly variation.

Strength

4-5 sets of 5-6 reps per leg with heavy load

Hypertrophy

3-4 sets of 10-12 reps per leg at 65-75% 1RM

Endurance

2-3 sets of 15-20 reps per leg at 50-60% 1RM

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