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Beginner legs

Lunge

A unilateral lower-body exercise - builds single-leg strength and exposes side-to-side imbalances.

What is a Lunge?

The lunge is a unilateral lower-body exercise where you step forward (or backward) and lower your body until both knees form 90° angles. It builds single-leg strength, addresses imbalances, and improves balance and coordination.

How to Perform a Lunge

  1. Stand tall with feet hip-width apart.
  2. Step forward with one leg, landing heel first.
  3. Lower your body until both knees form approximately 90° angles.
  4. Keep your front knee tracking over your ankle (not past toes).
  5. Keep your torso upright - don’t lean forward.
  6. Push through your front heel to return to standing.
  7. Alternate legs or complete all reps on one side.

Progression Path

Build lunge strength progressively:

  • Assisted lunges - hold a pole or wall for balance (3 × 10 each leg)
  • Static lunges - stay in split stance, just lower and rise (3 × 12)
  • Forward lunges - step forward, return (3 × 10 each leg)
  • Reverse lunges - step backward (3 × 10 each leg)
  • Walking lunges - continuous forward movement (3 × 20 total)

Common Mistakes

  • Knee going past toes - step further forward or focus on lowering straight down.
  • Leaning forward - keep torso upright, core engaged.
  • Short steps - stride should be long enough for 90° angles.
  • Back knee not lowering - touch or nearly touch the floor.