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

Why it helps

Most days ask more of one leg than the other — stairs, a heavy bag, favoring a sore knee. Lunges catch that imbalance early, before it turns into a nagging ache.

How to do it

BraveREP athlete in a stable split stance at the start of a forward lunge. — Start

BraveREP athlete at the bottom of a forward lunge with both knees near 90 degrees. — Bottom

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.

Muscles worked

Primary

Quadriceps
Gluteus maximus

Secondary

Hamstrings
Hip adductors

Stabilizers

Gluteus medius
Gastrocnemius
Soleus
Transverse abdominis
External oblique
Erector spinae

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.

BRAVEREP does not replace advice from a doctor or physiotherapist. Stop if you feel pain and check with a professional.