Should my back knee touch the ground?

It is best to let the back knee hover an inch above the floor to maintain constant tension on the muscles and protect the joint from impact.

How far apart should my feet be?

Maintain a hip-width distance between your feet as if you are standing on train tracks rather than a tightrope to ensure lateral stability.

Yes, walking lunges are a valid variation that adds a dynamic cardiovascular element and emphasizes functional movement patterns.

Master the dumbbell standing lunge with our step-by-step guide. Learn proper form to build stronger quads, glutes, and improved balance.

Stand upright with your feet hip-width apart while holding a dumbbell in each hand at your sides with a neutral grip.
Take a controlled step forward with one leg, keeping your torso upright and your core engaged.
Lower your hips until both knees are bent at approximately a 90-degree angle, ensuring your back knee hovers just above the floor.
Keep your front knee aligned over your ankle rather than pushing it too far past your toes.
Drive through the heel of your front foot to push yourself back to the starting standing position.
Repeat the movement on the opposite leg to complete one full repetition.

Leaning the torso too far forward which shifts excessive tension to the lower back.
Allowing the front knee to collapse inward instead of staying tracked over the toes.
Taking a stride that is too narrow, making it difficult to maintain balance.

Quads · Legs