Lower bodyBeginner
Lunges
Single-leg work that builds balance and evens out left–right strength.
- Primary muscles
- Quads, glutes
- Suggested target
- 3 sets × 10 reps per leg
- Difficulty
- Beginner
How to do it
- 1Stand tall, then step one foot forward into a split stance.
- 2Lower straight down until both knees are near 90°.
- 3Keep your front knee over your ankle and your torso upright.
- 4Push through your front heel to return, then switch legs.
Beginner notes
Hold a wall or chair for balance and use a shorter range at first.
Common mistakes
- Front knee collapsing inward.
- Leaning too far forward.
- Stepping too short.
Progression
Try walking lunges or add a slow 3-second descent.
Safety
If a knee complains, reduce the depth or hold support; avoid on an acute knee injury.