Male

Lunge (in the same place)

Muscles involved

Performing the Lunge (in the same place) using purely your bodyweight is a true test of strength and balance. By executing this exercise in place, you build incredible technical confidence, allowing you to carefully monitor leg alignment and torso stability with every dip. A great set feels demanding and deeply satisfying: you will notice your quads working hard as you lower your hips, followed by a powerful contraction in your glutes to press back up. Alternating sides while keeping steady control makes your lower body feel solid and grounded. You know you have hit the sweet spot of a perfect set when your legs are burning, your posture remains rock-solid, and you finish feeling completely in control of your movement.

How to do it

1. Stand with your arms at your sides and your feet hip-width apart. 2. Take a step forward and lower your body by bending both knees. 3. Form a 90° angle with your front knee and almost touch the floor with your back knee. 4. Return to the starting position and repeat, alternating legs.

Equipment required

Peso corporal

Muscles worked

Tips

- Keep your torso upright during the entire movement to avoid overloading your spine. - The front knee should not pass your toes when bending. - Propel yourself with the heel of your front foot to return to the starting position.