Variations — what changes
Short stride, upright
Front foot closer, torso tall.
More quads.
Long stride, slight lean
Front foot further out, lean forward a little.
More glutes.
Reverse lunge
Step backward instead of forward.
Easier on the knees, more glutes.
Bulgarian split squat
Rear foot up on a bench.
Brutal and very effective; deep stretch on the front leg.
Walking lunge
Alternate legs moving forward.
Adds balance and conditioning.
Setup
- Hold dumbbells at your sides (or a bar on your back).
- Stand tall, stomach tight.
Doing the rep
- Step and lower straight down until your back knee almost touches the floor.
- Push through the front foot to come up.
- Front knee travels in line with your toes.
Common mistakes
- Front knee caving inward.
- Standing on a tightrope — keep your feet hip-width apart side to side.
Stop if something hurts sharply. When you're learning a lift, start light and film a set from the side to check it.
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