How to do Lunge
- Stand tall with feet hip-width apart and hands on your hips.
- Take a big step forward with your right foot.
- Lower your back knee toward the floor until both knees are bent about 90 degrees.
- Keep your front knee above the ankle and your torso upright.
- Push through the front heel to return to standing.
- Alternate legs. Do 2 to 3 sets of 8 to 12 reps per leg.
Benefits
- Strengthens quads, glutes and hamstrings
- Improves balance and coordination
- Trains each leg independently
Common mistakes and how to fix them
Front knee drifting inward
Fix: Keep the knee tracking over the middle toes.
Step too short
Fix: Take a longer step so the front knee stays above the ankle.
Leaning forward
Fix: Keep your chest lifted and shoulders over hips.
Back knee slamming down
Fix: Lower with control and stop just above the floor.
Easier and harder variations
- Reverse lunge: step back instead, often easier on the knees.
- Static split squat: feet stay in place.
- Walking lunges for endurance.
Safety
Reverse lunges are often more comfortable if your knees are sensitive. Stop if you feel sharp knee pain. This guide is general information, not medical advice.