Movement overview

Lunges are a compound lower-body exercise that targets the quadriceps, hamstrings, glutes, and calves. This exercise also engages the core for stability and balance. Lunges can be performed with body weight or additional resistance such as dumbbells or a barbell.

Step-by-step cues

1. Stand upright with feet hip-width apart and hands on your hips or holding weights at your sides.
2. Step forward with your right foot, lowering your hips until both knees are bent at about a 90-degree angle.
3. Ensure your front knee is directly above your ankle and your back knee hovers just above the ground.
4. Push through the heel of your front foot to return to the starting position.
5. Repeat the movement with your left leg to complete one full repetition.

Technical tips

• Keep your torso upright throughout the movement to maintain balance and engage the core.
• Avoid letting your front knee extend past your toes to reduce stress on the knee joint.
• Focus on a controlled descent and ascent to maximize muscle engagement.
• For added intensity, hold dumbbells in each hand or place a barbell across your upper back.
• Maintain a steady breathing pattern; inhale as you lower down and exhale as you push back up.