Lunge
Equipment: None
Tempo: 2 seconds down, 1 second up, controlled throughout.
Breathing: Inhale as you step and lower, exhale as you push back to standing.
Starting position
Stand tall, feet hip-width apart, hands on hips or at your sides.
Step by step
- Step forward with one leg, landing heel first.
- Lower your back knee toward the floor by bending both knees.
- Stop just before your back knee touches the floor, front knee stacked over your ankle.
- Push through your front heel to return to standing, then repeat on the other side.
Correct-form cues
- Keep your torso upright rather than leaning forward.
- Front knee stays roughly above your front ankle, not drifting past your toes.
Common mistakes
Front knee caving inward
Coaching cue: Keep your knee tracking in line with your second toe throughout the movement.
Taking a step too short, causing knee strain
Coaching cue: Lengthen your stride so your shin stays close to vertical at the bottom.
Easier option
Reverse lunge (step backward instead of forward) — generally easier on the knees.
Harder option
Add a small hop between legs (jumping lunges) once the standard version feels solid.
Safety note
- Practice near a wall or sturdy surface if balance is a concern.
Stop and rest if you notice: Sharp knee pain; Inability to keep balance even at a slow pace.
These are general coaching cues, not a substitute for in-person instruction. If you have pain, an injury, or a medical condition, check with a qualified professional before trying this exercise.
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