Lunges
Single-leg strength in a split stance — power, balance and side-to-side symmetry.
Execution
- Stand tall, take a long step forward.
- Lower the back knee under control toward the floor, front knee stacked over the ankle.
- Both knees finish at roughly 90° — the front shin stays vertical.
- Drive through the front heel back to standing; switch sides or step.
Tips
- Stay upright — torso must not collapse forward.
- Variants: reverse lunges are easier on the knees, walking lunges add a balance demand.
Why train single-leg
Almost everything the body does with the legs day to day happens on one leg: walking, running, climbing stairs, pushing off. Two-legged exercises like the squat let the stronger side compensate for the weaker one — with the lunge that isn't possible. It exposes side-to-side differences and evens them out.
There's also a balance component. The hip stabilizers have to prevent the pelvis from tipping sideways, something the squat barely demands.
Execution
From standing, take a controlled step forward. Both knees bend to roughly 90 degrees, the back knee sinks toward the floor without touching down. The torso stays upright, most of the weight sits on the front leg. Push back through the front heel.
Variants: forward (more quads), backward (easier on the joints, more glutes), and walking (more coordination and conditioning).
Common mistakes
- Step too short. Then the front knee sits far past the foot and the exercise becomes unnecessarily knee-dominant.
- Front knee caves inward. Often a sign of weak hip abductors.
- Torso falls forward. Sternum up, eyes forward.
Programming
Three sets of 8 to 12 reps per side. Always match both sides in volume, even if one is clearly stronger — evening things out is the main point.