A lunge is a quintessential movement to help develop lower-body strength. The primary muscles involved are the gluteus maximus, hamstrings, quadriceps, and the gastrocnemius and soleus, or calves, per the National Strength & Conditioning Association.
- Keeping your shoulders back, remember to focus on having the chest upright.
- Look out ahead in front of you, with the eyes forward and chin up. Stabilize down through the core and legs, and avoid tipping the torso too far forward.
- Step forward, and lower both legs down until the knees are around a 90-degree angle. Hover the back knee off of the ground.
- Ideally, you'll align your knee, shin, ankle and foot together with an imaginary line. Avoid letting the knee drop inward.
- Pushing away from the ground, step back into the starting position.
