Bodyweight Training

Lunge exercise

The lunge is a foundational bodyweight exercise that strengthens the quadriceps, glutes, hamstrings, and calves while improving balance and core stability. It’s a functional movement that mimics daily motions like walking and climbing stairs. Lunges can be performed in place, walking forward, or even backward to add variation and target muscles slightly differently.

Lunge exercise demonstration

How to perform Lunge

  1. Stand upright with your feet hip-width apart and your hands at your sides or on your hips.
  2. Take a big step forward with your right leg, lowering your body until both knees are bent at about 90 degrees.
  3. Keep your chest up and core engaged throughout the movement.
  4. Make sure your front knee stays directly above your ankle and your back knee hovers just above the ground.
  5. Push through your front heel to return to the starting position.
  6. Repeat on the other leg, alternating legs with each rep.
  7. Maintain balance and control to avoid wobbling or leaning forward.

Use controlled movement and an appropriate variation for your current ability. Stop if an exercise causes sharp pain, and seek qualified guidance when needed.

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