Legs · 3–1–1
Lunge
Learn Lunge with a four-frame GIF, equipment, setup, execution, breathing, common mistakes, and safety guidance. Primary muscles: Quadriceps, Gluteus maximus, Hamstrings.
- Equipment
- Dumbbells and non-slip floor
- Suggested tempo
- 3–1–1
PRIMARY MUSCLES
Quadriceps · Gluteus maximus · Hamstrings
SUPPORTING MUSCLES
Adductors · Calves · Core stabilizers
Setup
- Hold the dumbbells naturally at the sides while standing tall with the abdomen braced.
- Step forward far enough for the whole front foot to land while the hips remain square.
- Practice without load first to confirm balance, knee tracking, and a non-slip surface.
Execution
- Bend both knees together and lower the rear knee toward the floor while staying tall.
- Track the front knee with the toes and keep the front heel and toe bases grounded.
- Approach the floor without striking it and keep the pelvis facing forward.
- Push through the whole front foot to return to a stable standing position.
Breathing
- Inhale and create 360-degree abdominal pressure before moving so the rib cage and pelvis remain stable.
- Exhale gradually through the hardest portion, then inhale during the controlled return.
Common mistakes
- The stride is too short, the front heel lifts, or the knee collapses inward.
- The torso leans excessively and the pelvis rotates out of balance.
- The rear knee strikes the floor or the rear foot rebounds the body upward.
Safety
- Practice balance and knee tracking without load first, then use a clear non-slip surface when adding weight.
- Use only a load that preserves joint alignment, normal breathing, and a controlled return.
- Stop and seek qualified help for sharp pain, numbness, or weakness in the lower back, hips, knees, or ankles.
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