How to do a forward lunge

Setup:

1. Stance: Begin standing tall with feet hip-width apart, core engaged, and shoulders back.

The Lunge:

1. Step Forward: Take a controlled step forward with one leg, landing on your heel.
2. Bend and lower: Lower your body by bending both knees until your front thigh is roughly parallel to the floor and your back knee is nearly touching the ground.
3. Ninety-degree Angles: Aim to create 90-degree angles at both your front knee and back knee.
4. Upright Torso: Keep your upper body straight and core engaged. Avoid leaning forward.
5. Push Back: Powerfully push off your front heel to return to the starting position.
6. Repeat: Repeat with the other leg.

Tips:

• Strong Front Heel: Keep your front heel firm on the floor throughout the movement.
• Don't let knees cave in: Focus on your knees tracking in line with your toes.
• Breathe: Exhale as you lower down, inhale as you stand back up.

Variations:

• Reverse Lunge: Step backwards instead of forwards.
• Walking Lunge: Step directly into the next lunge, alternating legs.
• Weighted Lunge: Hold dumbbells or a barbell for added intensity.