Lunge

Glutes, QuadsBodyweight

Lunges fire up your glutes and quads while sharpening single-leg balance and lower-body stability.

How to do it

1Stand tall with feet hip-width apart and hands on your hips or at your chest.

2Take a controlled step forward with one leg while keeping your torso upright.

3Lower your body straight down until your front thigh is parallel to the floor and your back knee almost touches the ground.

4Ensure your front knee stays tracked over your foot and doesn't shoot past your toes.

5Push off your front foot firmly to drive yourself back up to the starting position.

6Repeat the movement on the opposite side, alternating legs cleanly.

Common mistakes

Front knee pushing too far over the toes, placing excessive stress on the knee joint.

Rounding your spine or leaning forward heavily over the front leg.

Taking a stride that's too short or too long, throwing off balance and range of motion.

Dropping down fast instead of controlling the eccentric lowering phase.

Breathing

Inhale as you step forward and lower down. Exhale as you drive off the front foot to return up.

Make it harder or easier

If balance is tricky, hold onto a wall for support or try reverse lunges stepping backward instead.

To add intensity: Hold dumbbells at your sides or perform jump lunges, switching feet in mid-air.

Focus on driving specifically through your front heel to maximize glute engagement.

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.