Complete guide to perfecting your lunge technique
Master lunges with our step-by-step guide. Learn proper form for forward, reverse, and walking lunges. Use SpotWell's AI form analysis to perfect your lunge technique and build balanced leg strength.
Track Lunges with SpotWell →Stand tall with feet hip-width apart. Keep your core braced and chest up.
Take a large step forward with one leg. Your front foot should land flat, and your back foot should be on the ball of your foot.
Lower your body by bending both knees. Your front knee should track over your ankle, and your back knee should nearly touch the ground.
Push through your front heel to return to the starting position. Keep your torso upright throughout.
Repeat with the opposite leg. Complete all reps on one side before switching, or alternate legs.
Sets: 3-4
Reps: 10-12 per leg
Rest: 60-90 seconds
Targets quads, glutes, and hamstrings. Great for building unilateral strength.
Sets: 3-4
Reps: 10-12 per leg
Rest: 60-90 seconds
Easier on the knees than forward lunges. Still targets the same muscles.
Sets: 3
Reps: 10-15 per leg
Rest: 90 seconds
Dynamic movement that builds leg strength and coordination.
Use SpotWell's AI rep counter and form analysis to perfect this workout. Download now and start tracking.