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Lunges are a single-leg exercise where you step forward or back and lower your hips until both knees are bent around ninety degrees. They build the quadriceps, glutes, and hamstrings while challenging your balance and correcting strength differences between your legs. Step into a stance, then lower straight down so your front thigh approaches parallel and your back knee hovers just above the floor, keeping your front knee tracking over your foot. Drive back up through your front heel and keep your torso upright with your core braced throughout. Avoid letting your front knee cave inward or your back slump. You can perform them stepping forward, backward, or walking, and add dumbbells as you progress. Lunges develop functional lower-body strength and stability that carry over directly to walking, climbing stairs, running, and most athletic movement.

Exercise descriptions were generated with AI. Always consult a qualified professional before starting a new training program.