1. Start Position
- Stand tall with feet hip-width apart.
- Engage your core to stabilize your torso.
- Keep your shoulders relaxed and back straight.
2. Step Forward
- Take a controlled step forward with one leg.
- Step far enough so that when you bend your knees, your front thigh is roughly parallel to the ground.
3. Lower Your Body
- Bend both knees to lower your body straight down.
- Aim for a 90-degree angle in both knees.
- Front knee: Keep it aligned with your ankle; don’t let it go past your toes.
- Back knee: Hover just above the floor, not touching it.
4. Maintain Good Posture
- Keep your torso upright—don’t lean forward.
- Keep your gaze forward, not down.
- Engage your core to support your lower back.
5. Push Back to Start
- Press through the heel of your front foot to return to the starting position.
- Maintain control throughout the movement; avoid jerky motions.
6. Alternate Legs
- Repeat the movement on the other leg.
- Perform the exercise in slow, controlled reps rather than rushing through.
Tips to Avoid Knee and Back Pain
- Warm up before lunges with dynamic stretches (leg swings, hip circles).
- If you feel knee discomfort, try reverse lunges instead—they reduce stress on the knee.
- Hold onto a stable surface if you struggle with balance.
- Strengthen your glutes, hips, and core—strong stabilizers protect your joints.
- Start without weights; add dumbbells only once your form is solid.
Variations for Safety and Strength
- Reverse Lunge: Step backward instead of forward; easier on the knees.
- Static Lunge: Keep feet in a split stance and move only up and down.
- Walking Lunge: Adds a balance challenge and engages stabilizers.
- Side Lunge: Works inner and outer thighs while improving lateral mobility.
✅ Bottom Line: Lunges are safe and effective when done with proper form. By keeping your knees aligned, core engaged, and movements controlled, you can strengthen your lower body without pain or injury.