Forward Lunges

1. Stand with your feet together and your hands on your hips or by your sides.
2. Take a step forward with your right foot, landing on the heel and rolling onto the ball of the foot.
3. Lower your body by bending your front knee, ensuring that your right knee is directly above your right ankle, and your left knee hovers just above the floor.
4. Keep your torso upright, and your chest lifted throughout the movement.
5. Push off with your right foot to return to the starting position.
6. Repeat the exercise by stepping forward with your left foot.
7. Continue to alternate legs, performing the forward lunge in a controlled and steady manner.

1. Perform the lunge with controlled and deliberate movements, maintaining balance and stability.
2. Keep your torso upright and avoid leaning forward. Engage your core to support your spine.
3. Ensure that the front knee is directly above the ankle, not extending past it, to protect the knee joint.
4. Allow the back knee to hover just above the floor during the lunge. Avoid slamming it onto the ground.
5. Distribute your weight evenly between the front and back foot.
6. Engage your glutes as you push off from the forward lunge position.

Easier

• If the full range of motion is challenging, perform a shorter lunge by not stepping as far forward.
• Hold onto a sturdy surface or a support if you need assistance with balance.

Harder

• Hold a dumbbell in each hand, palms facing one another, while performing the exercise.