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lunges — video demonstration

Lunges: step-by-step guide with video, three form cues, common mistakes and how many reps to start with. Beginner bodyweight glutes exercise, no equipment.

watch for these things

  • Take a long enough step that both knees bend to roughly right angles at the bottom.
  • Keep your front heel heavy and drive through it to push yourself back to standing.
  • Drop your back knee straight down toward the floor like an elevator, torso staying tall.

→ full lunges guide — step-by-step instructions, muscles worked & all form tips

watch next

squats at the bottom: thighs parallel to the floor, arms reaching forward for balance ▶ squats — video wall sit hold: back flat against the wall, thighs parallel, knees over ankles ▶ wall sit — video jump squats in mid-air: legs fully extended, arms swung overhead ▶ jump squats — video curtsy lunges: back leg crossed behind front leg, both knees bent ▶ curtsy lunges — video reverse lunges at the bottom: back knee just above the floor, torso upright ▶ reverse lunges — video pulse squats low position: thighs near parallel, arms forward, chest lifted, heels flat ▶ pulse squats — video

train it, don’t just watch it

lunges is one of 1,300+ exercises in the wandelbar app — answer a few questions, get a personal 90-day bodyweight plan with a guided video session every day, and it reshapes itself after every workout. free for 7 days.

train with a plan that adapts.

350+ exercises, guided sessions, zero equipment needed.

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