Lunge or split squat without weight

Exercise overview

Primary muscle group: Legs

Exercise type: Bodyweight

Exercise goal: Strength

Key metric: Repetitions

Average reps per set*: 23

Description: Stand straight with your hands either by your sides or placed on your hips. Inhale as you take a large step forward with one leg and lower the knee of your back leg until it almost touches the floor, keeping your torso upright. Exhale as you drive back up with your front leg and step back into a standing position. Repeat the lunge with your opposite leg.Keep alternating the leg with which you lunge.

Exercise ID: 00206

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Keep your torso upright and shoulders back throughout the movement.
Engage your core to help stabilize your body.
Ensure your front knee stays directly above your front ankle. Avoid letting it extend beyond your toes.
Position your feet about hip-width apart to improve balance and stability.
Lower your body slowly to maintain control and maximize muscle engagement.
Avoid letting your back knee hit the ground.
Inhale as you lower your body and exhale as you return to the starting position.
Aim to evenly distribute your weight between both legs.
You can extend your arms out to the sides or place your hands on your hips to help with balance.
If you're finding it challenging, reduce the depth of your lunge initially and increase it as you get stronger.

Exercise overview

Exercise tips and tricks

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