What it is
A single-leg dominant lower-body exercise performed by stepping or splitting the stance.
Exercise Library
Lunge
Track lunges by reps per side, variation, support, and balance notes.
Target area
Quads, glutes, hamstrings, calves, balance, and hip control.
Why it matters
Lunges build side-to-side strength awareness and help the app track unilateral progress.
Step-by-step instructions
Use these cues for app form guide popups and workout-log reminders.
- 1Stand tall and step one foot forward or backward into a split stance.
- 2Brace and lower both knees with the front foot planted.
- 3Keep the front knee tracking in line with the toes.
- 4Push through the front foot to return or repeat in place.
- 5Train both sides evenly and log each side.
Common mistakes
- Taking too narrow of a stance and losing balance.
- Letting the front knee collapse inward.
- Pushing only through the toes.
App-friendly short summary
Track lunges by reps per side, variation, support, and balance notes.
Easier version
Use a supported split squat while holding a wall or rail.
Harder version
Use reverse lunges, walking lunges, or light dumbbells.
Safety notes
- Hold support if balance limits control.
- Use shorter range if knees or hips feel irritated.
- Avoid fast reps until the pattern is stable.
Beginner terms explained
These definitions match the app form-guide popup language.
Unilateral
Training one side at a time so each side has to do its own work.
Brace
Lightly tighten the midsection as if preparing for a cough while still breathing.
Glutes
The buttock muscles that help extend and stabilize the hips.