Legs
Lunges
A fundamental lower-body movement to build symmetrical leg strength and improve unilateral balance.
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 at your sides.
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.
Ensure your front knee is stacked directly over your ankle and your back knee is hovering just above the floor.
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.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Stepping in a straight line which compromises lateral stability.
- Allowing the front knee to collapse inward toward the midline.
- Leaning the torso too far forward and putting excessive pressure on the toes.
- Taking a step that is too short, causing the front knee to track too far past the toes.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.