Lunge

A bodyweight forward lunge stepping into a long stride, training the quads, glutes, and balance one leg at a time.

How to do it

1. Stand tall with your feet hip-width apart.
2. Step forward with one leg into a long stride.
3. Lower your back knee toward the floor until both knees form 90-degree angles.
4. Drive through your front heel to return to standing.
5. Complete reps on one side, then switch.

Tips

• Take a stride long enough for both knees to reach about 90 degrees.
• Keep your torso upright and eyes forward.
• Push through the front heel to return in one strong motion.

Muscles

Primary: Glutes (max), Quadriceps

Secondary: Erector spinae, Glutes (medius), Hamstrings