Safety Notes

• Avoid if acute knee or hip pain present
• Use lighter weights if balance issues
• Consult professional for pre-existing joint conditions
• Maintain neutral spine to prevent back strain
• Start with bodyweight if beginner

Spotting

Spotting not typically required; assist by stabilizing torso if needed for heavy sets, or use safety bars in rack for walking variation.

Common Mistakes

• Knee caving inward
• Leaning forward excessively
• Front knee past toes
• Uneven step length
• Poor balance from rushing

• Acute knee injuries
• Hip instability
• Ankle sprains
• Pelvic issues

• Adequate ankle dorsiflexion for knee over toe
• Hip flexion mobility for deep lunge

Build Up First

• Master bodyweight lunge form
• Basic balance and coordination
• Hip hinge proficiency