How to do it
- Stand tall with the feet together.
- Take a long step forward.
- Lower the back knee until it is just above the floor.
- Push through the front foot and step the back leg forward into the next lunge.
Common mistakes
- Short steps.
- Slamming the back knee into the floor.
- Front knee caving in.
Breathing and tempo
Breathe in and brace your midsection before each rep, hold it through the hardest part, and breathe out at the top. Lower in about 2-3 seconds, then lift firmly without bouncing.
Make it harder or easier
Harder: Hold dumbbells.
Easier: Reverse lunge in place.
Sets and reps
Beginners: 3 sets of 6-10 reps, stopping 2-3 reps short of failure.
Building muscle: 3-4 sets of 6-12 reps, stopping 1-2 reps short of failure.
Safety
- Clear the path before you start.
Swaps
Full gym: Back squat, Front squat, Hack squat, Leg press, Goblet squat, Bodyweight squat, Sit to stand, Bulgarian split squat, Reverse lunge, Step-up, Leg extension
Dumbbells and a bench: Goblet squat, Bodyweight squat, Sit to stand, Bulgarian split squat, Reverse lunge, Step-up
Bodyweight only: Bodyweight squat, Sit to stand, Bulgarian split squat, Reverse lunge, Step-up