Lunges
Step forward and lower until both knees reach 90 degrees; front knee over midfoot, torso tall. Drive through the front heel to stand and switch legs. Builds quad and glute strength.
Muscles worked
Primary
Secondary
Equipment
How to do it
- Stand tall with feet hip-width and the core braced.
- Step one foot forward into a long stance with the front foot flat.
- Lower until the front thigh is near parallel and the back knee moves toward the floor.
- Keep the front knee tracking over the middle toes and the torso upright.
- Drive through the front heel to stand back to the start.
- Alternate sides or finish all reps on one leg before switching.
Watch for
- Front knee collapsing inward.
- Torso folding forward to escape the bottom.
- A short step that drives the knee far past the toes.
Breathing
Inhale as you lower, exhale as you drive up.
Tip
Pick a step length that lets both knees finish near 90 degrees without losing balance.
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