Back to Exercises
Beginner
Lunges
Unilateral leg exercise for balance and strength
legsBodyweightDumbbells
Instructions
- 1Stand with feet hip-width apart
- 2Step forward with one leg
- 3Lower hips until both knees at 90 degrees
- 4Keep front knee over ankle
- 5Drive through front heel to return
- 6Repeat on other side
Coaching Cues
- Keep torso upright
- Front knee over ankle, not past toes
- Back knee close to ground
- Control the descent
- Push through front heel
Common Mistakes
Front knee caving inward
Fix: Keep knee tracking over toes
Torso leaning forward
Fix: Stay upright, core engaged
Short steps
Fix: Take longer step for proper depth
Breathing
Inhale down, exhale up
Recommended Reps
3-4 sets of 8-12 reps per leg
Safety Notes
- • Start with bodyweight
- • Keep movements controlled
- • Stop if knee pain occurs
