Forward Lunge

How to do it

1. Stand tall with your feet hip-width apart, hands on your hips or relaxed at your sides.
2. Step forward with one leg into a long stride, landing softly on the heel and rolling onto the foot.
3. Lower your back knee straight down toward the floor until both knees form roughly 90-degree angles.
4. Keep your torso upright with your front knee tracking over your front foot at the bottom.
5. Push through the front heel to drive yourself back up and step the front foot back to the start.
6. Alternate legs each rep or finish all reps on one side before switching, depending on the program.

Common mistakes

• Letting the front knee cave inward, which strains the knee and shifts work away from the glutes.
• Taking too short a step forward, forcing the front knee to push way past the toes and stressing the joint.
• Leaning the torso forward over the front leg, which loads the lower back instead of the legs.
• Slamming the back knee into the floor instead of stopping just above it under control.