Forward Lunges

01 Steps

1. 1 Stand with feet together, hands on your hips or by your sides.
2. 2 Take a large step forward with one leg (about 3 feet).
3. 3 Lower by bending both knees until the back knee nearly touches the floor and the front thigh is parallel.
4. 4 Your front knee should stay above your ankle, not beyond your toes.
5. 5 Push through the heel of your front leg to return to the starting position. Alternate legs.

02 Tips

• ✓ Look straight ahead, not at your feet — it helps with balance.
• ✓ Imagine walking on a train track, not a tightrope: keep a lateral gap between your feet.
• ✓ Descend vertically rather than diving forward.

03 Common mistakes

• ✗ Step too short: the front knee goes past the toes. Lengthen the step.
• ✗ Feet aligned as if on a tightrope: maintain a 4-6 inch lateral gap for balance.
• ✗ Leaning forward: keep your torso upright.

04 If you struggle

• → Do static lunges (hold the split stance) instead of stepping.
• → Reduce the range of motion by only going halfway down.
• → Hold onto a wall or chair for balance.