Lunge

SkillDisplay Fitness

Description

A lunge is a lower-body strength exercise that targets the muscles of the legs and glutes, particularly the quadriceps, hamstrings, and gluteus maximus. To perform a lunge, begin by standing upright with feet hip-width apart. Step one foot forward, lowering the body by bending both knees until the front thigh is parallel to the ground and the back knee nearly touches the floor. The front knee should align directly above the ankle, while the back knee should hover just above the ground. The torso remains upright, with the core engaged for balance. Push through the heel of the front foot to return to the starting position. Lunges can be done in place, as walking lunges, or with added weight for increased resistance, helping to improve leg strength, stability, and balance.

Goals

I can maintain proper form
I keep my torso upright, core engaged, and knees aligned without wobbling during the movement.

I can strengthen my legs and glutes
I use my quads, hamstrings, and glutes to power through each lunge with control.

I can balance effortlessly
I perform lunges smoothly without losing balance, even when stepping forward or adding weight.

I can lower my body with control
I bend both knees until my front thigh is parallel to the floor, keeping my movements steady and precise.

I can push back up powerfully
I push through my front heel to return to a standing position, focusing on strong, controlled movement.

I can prevent injury
I maintain proper alignment and warm up adequately to protect my knees and joints while lunging.

I can build endurance for multiple reps
I can do several lunges in a row without losing form, improving both strength and stamina.