Lunge

A fundamental lower body strength exercise where the trainee steps forward, lowering the back knee toward the ground. This develops leg strength, balance, and unilateral power.

Instructions

1. Stand upright with your feet hip-width apart and hands on your hips or at your sides
2. Step forward with one leg, extending approximately 2-3 feet
3. Lower your back knee toward the ground until both knees form 90-degree angles
4. Keep your front knee stacked directly over your ankle
5. Press through your front heel to drive yourself back to the starting position
6. Return to standing and repeat with the opposite leg
7. Continue alternating legs for the desired number of reps
8. Maintain an upright torso throughout

Tips

• Ensure your front knee does not extend past your toes
• Take a long enough step to achieve 90-degree knee angles
• Keep your torso upright and core engaged
• Move in a straight line to maintain balance
• Control both the descent and drive phases
• This is a unilateral exercise that develops balance and stability
• Add weight by holding dumbbells or a barbell for progression