Supported Lunge

Quads, Glutes, HamstringsWall or Chair Support

A single-leg exercise to strengthen your legs and glutes using a wall or chair for stability. Extra support reduces joint pressure and improves balance while focusing tension on your quads, glutes, and hamstrings.

How to do it

1Stand sideways next to a wall or chair and lightly place your hand on it for balance.

2Step one leg back onto the ball of your foot, balancing your weight between both legs.

3Lower your hips straight down until your front knee reaches roughly 90 degrees.

4Keep your front knee aligned over your foot—do not let it cave inward.

5Drive down through your front heel to push yourself back up to the starting position.

Common mistakes

Allowing your front knee to collapse inward, putting dangerous stress on the knee joint.

Shifting your weight too far forward and lifting your front heel, overloading your knee tendons.

Leaning your torso forward excessively, shifting work away from your legs and onto your lower back.

Breathing

Inhale as you lower down into the lunge. Exhale as you push through your heel to stand up.

Make it harder or easier

To make it easier, reduce your lunge depth or lean slightly more on the support. To make it harder, use only fingertip contact for balance.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.