How to Do Lunges Step-by- Step Guide for Beginners

By Nidhi Singh

Start with proper posture

Stand up straight with your feet hip-width apart.

Step forward

- Take a step forward with one foot.  - Keep your chest up

Lower your body

- Bend both knees as you lower your body towards the ground - Your front knee should be positioned directly above your ankle

Maintain proper form

- Avoid pushing your front knee past your toes to protect your knee joint from excessive stress.

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Keep your torso upright

- Push through the heel of your front foot to return to the starting position - Straighten your legs and bring your back foot to meet the other foot

Repeat on the other side

- Perform the same movement with your other leg by stepping forward and lunging


- Begin with bodyweight lunges, add resistance as you progress - Aim for 2-3 sets of 10-16 lunges per leg based on your fitness level   - Prioritize a warm-up and maintain a controlled pace