Standard lunges

Initiate traditional lunges by placing your feet hip-width apart. They can point forward or slightly outward. Keep your upper body upright, maintaining a natural arch in the lower back to protect it. Keep your gaze forward, and support your hands, for instance, on your hips. Step into the lunge by taking a step forward. Choose a stride length that ensures your front knee doesn't extend beyond the toes while lowering, and the upper and lower legs of the front leg form approximately a right angle. Engage your abdominal muscles to commence the traditional lunges.

Movement execution

Bend the front leg forward. The rear knee moves toward the ground but does not touch it. The front leg forms a right angle, ensuring the knee doesn't protrude beyond the toes. The upper body remains upright and immobile. Inhale during the downward movement, then push yourself back up through the heels. Ensure the upper body ascends vertically and doesn't sway backward. Exhale during the upward movement, concluding the exercise only when the legs are nearly fully extended.

Stressed muscles and common mistakes

Additional information regarding the involved muscles and common mistakes in the Standard Lunges exercise can be found on the website Classical Lunges / Lunges.

Alternative variants to standard lunges

To make your training more diverse, you can also try similar exercises or other variations of the Standard Lunges exercise.