Lunges
Quadriceps and glutes; it also trains balance.
How to do it
- Standing, hands on your hips or arms at your sides.
- Take a long step forward and lower yourself by bending both knees.
- Go down until your back knee almost touches the floor and your front knee is over your ankle.
- Push with your front leg to return to the start (or step through into the next lunge).
- Complete the reps on one leg and then the other, or alternate.
Cues
- Torso upright, eyes forward.
- Weight on the heel and midfoot of the front leg.
- Long step: both knees at about 90 degrees at the bottom.
Common mistakes
- Step too short (the knee travels far past the foot and the heel lifts).
- Front knee collapsing inwards.
- Leaning your torso forward.
If balance is hard, do them backwards (step back instead of forward): they're more stable and kinder to the knees. To make them harder, hold a dumbbell in each hand.
Photos: free-exercise-db (public domain).
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