Legs
Bodyweight lunge HD
Master the bodyweight lunge to develop foundational lower-body strength and improve your balance and stability.
How to perform.
Follow the sequence — setup is half the lift.
Stand tall with your feet hip-width apart and your hands on your hips or held at your chest.
Take a controlled step forward with your right leg, maintaining a vertical torso and a tight core.
Lower your hips until both knees are bent at approximately a 90-degree angle, ensuring your back knee remains just above the floor.
Keep your front knee aligned directly over your ankle rather than letting it push far past your toes.
Press firmly through your front heel to return to the starting upright position.
Repeat the movement on the left leg to complete one full repetition.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Stepping in a straight line as if on a tightrope, which compromises balance.
- Allowing the front knee to collapse inward toward the midline of the body.
- Leaning the torso too far forward, shifting excessive tension to the lower back.
- Lifting the front heel off the ground during the descending phase.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.