How to Do Perfect Lunges (Complete Guide)

Perfect Lunge Technique

Lunges are essential unilateral exercises that build functional leg strength, improve balance and stability, and address muscle imbalances. They target your quadriceps, glutes, hamstrings, and calves while challenging core stability. ChAIron's AI coaching ensures balanced development and proper form.

Step-by-Step Form Guide

Starting Position:Stand tall with feet hip-width apart, core engaged, shoulders back
Step Forward:Take a large step forward with one leg, maintaining upright torso
Lower Down:Drop your hips straight down until both knees are at 90-degree angles
Return:Push off front foot to return to starting position, maintaining control throughout

Common Mistakes to Avoid

Taking too small or too large steps
Allowing front knee to drift over toes
Leaning forward instead of staying upright
Pushing off back foot instead of front foot
Not dropping low enough (shallow range of motion)

AI Coaching Benefits

Step length optimization and positioning
Knee tracking and alignment analysis
Hip depth and range of motion assessment
Balance and stability corrections
Left-right imbalance detection and correction

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