Target muscles
Quads, glutes, posterior chain, core
Execution
- Take a long step and keep your torso stable.
- Lower the back knee toward the floor.
- Keep the front knee tracking over the foot.
- Push up through the midfoot and heel.
Common mistakes
- Step too short, causing high knee stress.
- Wobbly hips.
- Torso collapsing forward.
Variations
Reverse lunge, walking lunge, split squat.
Progression
Bodyweight → dumbbells → front-rack / overhead.