Legs
LungesLunge
A single-leg exercise that builds legs and balance and evens out strength between sides.
How to do it
Setup. Stand tall, feet hip-width apart.
- Step one foot forward and lower your back knee towards the floor.
- Keep your front knee over your foot.
- Push through the front foot to step back up.
Most common mistake
Taking a step so short that your front heel lifts.
Coach's tip
Hold a wall or chair for balance until you feel steady.
Sets and reps by level
| Level | Sets | Reps | Rest |
|---|---|---|---|
| Beginner | 3 sets | 8 each reps | 60s |
| Intermediate | 3 sets | 12 each reps | 60s |
| Advanced | 4 sets | 15 each reps | 60s |
Stop if you feel sharp or joint pain. Mild muscle burning is normal; pain is not.
Get it in a plan
FitAI Coach places lunges on the right days with the right volume for your level.
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