Lunges Done Right: Stronger Legs, Steadier Knees

Squats and deadlifts train both legs at once, and your stronger side quietly does more of the work. Lunges expose that right away. They're single-leg moves that even out your left and right, build your glutes and teach you balance under load.

Step length and stance

From standing, step forward about two foot-lengths. Lower until your back knee almost touches the floor. At the bottom both knees should sit at roughly 90°. Keep your torso upright, or lean slightly forward if you want more glute work.

Knee tracking and drive

Your front knee follows your toes — it doesn't cave in. Drifting a little past your toes is fine as long as the heel stays planted. Come back up by pushing through the whole foot, especially the heel.

Common mistakes

- Tightrope stance: feet in one line kill your balance. Keep them hip-width apart.

- Pushing off the back leg: the front leg should do the work.

- Rushing: two seconds down, smooth on the way up.

Variations and volume

Start with reverse lunges — they're easier on the knees. Then add walking lunges or Bulgarian split squats. Do 3 sets of 8–10 reps per leg, starting with a pair of 6 kg dumbbells.

Walking lunges need room where you're not in anyone's way. At the private gym GymHome the whole space is yours — book a slot and train without the crowd.