Lunge

Setup

1. 01Stand tall with feet hip width apart and hands on hips or at your sides.
2. 02Brace the trunk and fix your gaze forward.
3. 03Pick a spot roughly one stride length ahead to step to.

Execution

1. 01Step forward with one leg and plant the whole foot.
2. 02Lower straight down until the rear knee hovers just above the floor.
3. 03Keep the front shin roughly vertical and the torso upright.
4. 04Push through the front foot to step back to the start.
5. 05Alternate legs or complete all reps on one side before switching.

Checkpoints

• -Front knee tracks over the toes, not caving inward.
• -Torso stays tall with a slight forward lean at most.
• -The rear knee lowers under control rather than crashing down.
• -Stride length allows both knees to reach about 90 degrees.

Common mistakes

• -Taking a stride so short the front knee shoots far past the toes.
• -Letting the front knee collapse inward.
• -Slamming the back knee into the floor.
• -Pushing off the rear foot instead of the front leg.