Stand up and place feet hip-width apart, step straight forward (maintain the hip-width between your feet), place knee right above the ankle and put 70% of your body weight on the front leg. Lower knee on back leg toward ground and establish an upright line from upper body via hips and thigh on back leg. Use the glutes in front leg, squeeze them to get back up.


To maintain hip-width, imagine you performing the exercise on a train rail with one feet placed on each rail.


Bend front leg 45-degrees, aim at 90-degrees after you been training regularly for a while. To make the exercise more challenging, hold three seconds at the bottom.

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Works mainly glutes and leg muscles.


Caroline Nilsson is your personal trainer showing you how to do Lunges.

This exercise is 1 of 30 exercises that are included in the app Poworkout Mama.

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