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Getting confident Lower

Lunges

One leg at a time. Humbling at first, and the fastest fix for a weaker side.

Sets & reps
3 sets of 10 reps (each leg)
Type
Compound (lower body)
What you need
None, or dumbbells for added weight
ShouldersChestAbs / coreObliquesBicepsForearmsQuadsAdductorsCalvesFrontTrapsLatsLower backTricepsForearmsGlutesHamstringsCalvesBack

Muscles worked

  • Quads
  • Glutes
  • Hamstrings
  • Calves
  • Abs / core
  • Obliques
  • Lower back

Quadriceps, glutes, hamstrings, calves, transverse abdominis, obliques, multifidus, erector spinae

What do these muscles do? →

How to do it

  1. Step 1Stand tall with feet hip-width apart.
  2. Step 2Step forward with one leg.
  3. Step 3Lower your body until both knees are bent at about 90°, back knee hovering just above the floor.
  4. Step 4Keep your front knee above your ankle, not pushed past your toes.
  5. Step 5Push through your front heel to return to standing.
  6. Step 6Repeat on the other leg.

Watch it done

A demonstration of the lunges from start to finish.

These videos are external resources found online and are not my own content. Feel free to do your own research as well.

Common mistakes

  • Front knee collapsing inward.
  • Taking too short a step.
  • Leaning too far forward.

Can't quite do it yet?

Everyone starts somewhere. Try these easier variations until the full movement feels within reach.

  • Hold a wall or chair for balance while you step.
  • Reverse lunge (step backward instead of forward) — easier on the knees.
  • Shorten the range: don't lower as far until your legs feel ready.

Why it's worth doing

  • Evens out strength differences between your left and right leg.
  • Improves balance for walking, running and sport.