Safety Notes

• Start with bodyweight if new to lunges
• Avoid if acute hip or knee pain
• Master forward lunge first
• Use light weight to learn form

Spotting

Spotter not typically needed; assist with balance for beginners or use wall for support if unstable.

Common Mistakes

• Knee caves inward
• Leaning forward
• Insufficient step width
• Partial depth on descent

• Acute knee injury
• Hip impingement
• Groin strain

• Adequate hip abduction range
• Ankle dorsiflexion for stability

Build Up First

• Proficiency in forward lunge
• Basic hip hinge control
• Core stability competency