How to Do Lunges: Step by Step
- Take a controlled step forward, landing heel first
- Lower until both knees are at ~90 degrees
- Keep torso upright, core braced
- Front knee tracks over but not past toes
- Push through front heel to return
Common Mistakes to Avoid
- Knee collapsing inward on front leg
- Taking too short a step — not enough range of motion
- Leaning torso too far forward
Lunges Tips
- Keep your torso upright — don't lean forward over your front knee
- Your front knee should track over your toes, not cave inward
- Take a longer stride to emphasize glutes, shorter stride for quads
- Start with bodyweight to master balance before adding weight
Muscles Worked
quadsgluteshamstrings
Equipment
dumbbells
Tracking
Count reps