How to Do a Proper Lunge (And Why Canadians Over 40 Should)

Single-leg strength is what separates a functional 70-year-old from a dependent one. The lunge is the most accessible single-leg exercise — but also one of the most commonly butchered.

Proper form in five steps

Feet hip-width apart; step forward about 1 metre.

Lower the back knee straight down, not forward. Front shin stays roughly vertical.

Keep torso upright, weight in the front heel.

Drive through the front heel to return to standing.

Switch legs.

Common mistakes

Knee collapsing inward; stepping too short (forces knee over toe); leaning forward (shifts load off glutes).

Four safer variations

Reverse lunge — easier on knees than forward.

Split squat (stationary) — easier to learn.

Bulgarian split squat — back foot elevated for more glute work.

Lateral lunge — trains lateral plane most people ignore.

Sample beginner set

3 sets × 8 reps per leg, 2x per week, bodyweight only. Add dumbbells when 3×10 feels easy.

The bottom line

Two sets of reverse lunges, twice a week, bodyweight only. Eight weeks later, stairs feel easier.

If this article helped, we’d love to send you the next one. Our free Canadian wellness letter lands in your inbox every Thursday — join the list.