Single Session
Use the exercise’s set, repetition, tempo, and rest ranges during one workout.
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Bodyweight
Lunges
Leg · None · Primary muscle: Quadriceps
Active
Difficulty2/5
Repetitions1–100
Sets1–40
Tempo3-1-1
Rest60s
Technique references
Exercise media
Movement video
Video coming soon.
No playable video is published for this exercise yet. The exercise remains fully usable without it.
Step by step
Instructions
- Stand tall with your feet hip-width apart, core braced, chest lifted, and arms relaxed at your sides or hands on your hips.
- Take a controlled step forward with one foot, landing with the entire front foot stable on the floor.
- Bend both knees and lower your hips vertically until the front thigh approaches parallel to the floor and the rear knee nears the floor.
- Keep the front knee tracking in line with the toes, the front heel grounded, and your torso upright throughout the descent.
- Press through the front foot to return to standing under control, then repeat with the opposite leg.
Muscle focus
Muscles
Primary: Quadriceps
Coaching
Tips
- Choose a step length that allows both knees to bend comfortably without the front heel lifting.
- Keep your front knee aligned over the middle toes instead of letting it collapse inward.
- Brace your core and focus on moving straight down rather than leaning forward.
- Perform an equal number of controlled repetitions on each leg.
Technique check
Common mistakes
- Taking a step that is too short and crowding the front knee.
- Allowing the front knee to collapse inward.
- Pushing off excessively with the rear foot instead of driving through the front leg.
- Leaning the torso too far forward or arching the lower back.
- Dropping quickly into the bottom position without control.
Approved settings
Workout modes
Throughout Day
- Goal type
- Total repetitions
- Default target
- 100 repetitions
- Minimum entry
- 1 repetition
- Daily reset
- Yes