Lunge
Also called Lunges, Forward lunge
The lunge is a single-leg exercise where you step forward and lower your back knee toward the floor. The main load falls on your quads and glutes, supported by your hamstrings, calves and abs. It teaches balance and shows you any difference between your left and right leg. Take a long step so your front heel stays down and your front knee tracks over your foot. Do the same number of reps on both legs. After that, aim for the Bulgarian split squat.
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How to do it
- Stand tall with your chest up and your hands on your hips.
- Take a long step forward.
- Lower your back knee toward the floor, front knee over your foot.
- Push through your front foot back to standing, then switch legs.
Then repeat on the other side.
Form tips
- Stand tall, chest up, hands on your hips.
- Step far forward, lower your back knee toward the floor.
- Front knee tracks over your foot, push back to standing.
Common mistake
- Taking too short a step, so your front heel lifts.