Lunge
A compound exercise for legs and glutes.
- 45 secDuration
- 1 × 12Reps
- No equipmentEquipment
Muscles Targeted
- Quad
- Glutes
- Hip
How to Perform
- Stand tall, feet hip-width apart.
- Step forward with one leg.
- Lower hips until both knees bend.
- Front thigh parallel to floor.
- Push back to starting position.
- Alternate legs and repeat.
Common mistakes
- Moving too quickly — use a slow, controlled tempo.
- Using more range than you can control — shorten the movement if your form changes.
- Holding your breath — breathe steadily throughout the exercise.
Pro tip
Start with a comfortable range and prioritise control over speed or distance.
How Kai uses this exercise
Kai adjusts the duration, reps, and difficulty using your form score and session feedback.
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Variations & Alternatives
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Squat
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- Glutes
- Hamstring
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Barbell Deadlift
challengingLift a barbell from the floor by extending your hips and knees.
- Glutes
- Hamstring
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Barbell Hip Thrust
challengingStrengthen your glutes and hamstrings with this powerful hip extension.
- Glutes
- Hamstring