One move
Lunges
How to read ahead. Do to go one move at a time.
Step one foot forward or back, lower until both knees bend about 90°, then drive back to standing. Alternate legs. Keep the front heel down and the front knee quiet over the middle toes.
Option. Static split squat (no step) or reverse Lunges first — they usually load the knee more gently than a forward step. Hold a chair or wall. Shorten the drop before you chase depth. Bodyweight before bells. Iron pumper: slow three-count lower, light dumbbells at the sides, or a longer reverse step once both sides match. Stop if the front knee caves, a knee pinches, or the hips twist.
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1
Stand tall with feet hip-width. Soft ribs. Soft knees.
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2
Step one foot forward, or reverse: step one foot back. Keep the front heel flat.
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3
Lower until both knees bend about 90°, or sooner if the front knee wants to cave. Back knee hovers just above the floor.
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4
Keep the front knee tracking over the middle toes. Torso upright. Soft brace.
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5
Drive through the front heel to stand tall. Finish the set, then switch legs — or alternate each rep if balance stays quiet.
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6
Holding a wall still counts. Match both sides. Leave a rep or two when form softens.