Lower body
Forward lunge
Suggested start: 2–3 sets · 8–12 reps per leg · rest 30–45 sec between sets
Lowered positionBodyweight
A step forward that challenges each leg independently. Lower smoothly, find your balance, and push back to the start.
How to do it
Start balanced
Stand tall, brace your middle, and rest your hands on your hips.
Step forward
Take a controlled step and plant your whole front foot. Keep enough width between your feet to stay balanced.
Lower your hips
Bend both knees and lower your rear knee toward the floor. Keep your front knee in line with your toes and your back long.
Push back
Press firmly through your front foot to return to standing. Repeat on the other side.
Find your form
Keep in mind
- Lower down rather than lunging your torso forward.
- Keep your hips facing ahead throughout the step.
Watch out for
- Stepping onto one narrow line and losing balance.
- Letting the front knee fall inward or the torso sway sideways.