If your balance wobbles, hold a wall or a chair. There is nothing wrong with that.
In as you step and lower, out as you push back up. One breath per rep.
Start here if you cannot do lunges with clean form yet.
Beginner · None
Move up when lunges stops being a challenge.
Because a lunge is a balance exercise as much as a leg exercise, and that is most of its value. Hold a wall with one hand for the first two weeks, then let go for the last set.
The front shin should be roughly upright and the knee over the ankle, not past the toes. If it drifts forward, take a longer step.
Reverse lunges - stepping backwards - are easier on the knees and easier to balance. If forward lunges bother your knees, step back instead. The muscles worked are much the same.
Which day to do Lunges, how many sets, and what to pair it with - the AI builds the whole plan. Your first one is free.
Build My Free PlanThe single most important leg exercise. Done properly it strengthens your knees rather than wearing them out.
Nothing moves - you just hold a sitting position against a wall. Looks easy, feels anything but.
Add a jump to your squat and you build power while burning far more calories.
Everything on this page is worked out from a formula or from published averages. It has never met you, and it cannot see your blood pressure, your medication or an old injury.
Talk to a doctor before you start if you are pregnant or breastfeeding, have a heart condition, diabetes or high blood pressure, take regular medication, have or have had an eating disorder, are recovering from injury or surgery, or are under 18. Stop and get advice if any exercise causes pain, dizziness or chest discomfort.
More about where these numbers come from is on the about page.
