Lunge

What it is

This foundational lower-body exercise builds strength and improves balance in your legs. It primarily targets your quadriceps, with significant involvement from your glutes, hamstrings, and calves. You perform it by stepping one leg forward and lowering your body until both knees are bent at approximately 90-degree angles. This movement helps enhance stability and muscular symmetry.

Technique tips

• Ensure your front knee does not extend past your toes.
• Keep your torso upright and maintain a neutral spine throughout the movement.
• Inhale as you lower down, then exhale as you push back to the starting position.
• Drive through the heel of your front foot to activate your glutes and hamstrings.
• Aim for both knees to reach a 90-degree bend at the bottom of the movement.
• Maintain control with dumbbells; avoid swinging them for momentum.

How to track your progress

Log reps, and add the extra load if you wear a belt or a vest. Straddly counts your bodyweight in the estimated max, so added weight and extra reps both show up as progress, and new records are flagged during the session.