Exercise library
Split Squat
Quads · Lunge
Generic lunge demo. Follow the steps below for this exact exercise.
LungeCompoundOne side at a time
A stationary lunge where both feet stay planted, making it the easiest single-leg pattern to control.
- Difficulty
- Easy
- Tracking
- Measured in reps
Muscles worked
QuadsGlutesCore
Equipment
Bodyweight
How to do it
- Take a long step forward so one foot is ahead and one behind, both pointing forward.
- Stand tall with your weight mostly on the front foot and your back heel lifted.
- Lower straight down until your back knee is just above the floor and your front thigh is parallel.
- Press through the front foot to return to the top, then finish the reps and switch sides.
Coaching cues
- Move straight up and down rather than drifting forward over the front toes.
- Widen your stance side to side a little if balancing on a narrow line is hard.