Beginner-Friendly Program

Lunges for BeginnersComplete Starter Guide

Master lunges with our beginner-friendly 4-6 weeks program. Start from zero and build up to perfect form with AI-powered coaching and step-by-step progression.

4-6 weeks
Medium Difficulty
5,200 monthly searches

Your First Lunge

Start with the absolute basics. No shame in beginning here - every expert was once a beginner.

Stationary Lunges with Support

Fixed position lunges with wall or chair for balance

Step-by-Step Instructions

  1. 1
    Stand next to wall or chair for balance support
  2. 2
    Step one foot forward into lunge position
  3. 3
    Lower back knee toward ground
  4. 4
    Push through front heel to return to start
  5. 5
    Complete all reps on one side before switching
Starting Recommendation

2 sets of 6-10 each leg with 60-90 seconds rest between sets

Pro Tips for Success

  • Use support as needed for balance
  • Focus on front leg doing the work

Avoid These Mistakes

  • Front knee extending past toe
  • Leaning forward too much

Build Confidence

Start where you are and progress at your own pace

Prevent Injury

Learn proper form from the very beginning

Guaranteed Progress

Systematic approach ensures steady improvement

More About Lunges

Explore different aspects of lunge training and technique.

How to Guide

Complete step-by-step technique guide

Common Mistakes

Avoid form errors and prevent injuries

AI Analysis

Real-time AI form checking technology

Age & Gender

Standards and tips by demographics

Health Benefits

Science-backed wellness outcomes

Variations

Progressive exercise variations

Advanced Techniques

Elite-level variations and training

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Ready to Perfect Your Form?

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