# Lunge

The split-stance squat — drop the back knee toward the floor, then drive
back up through the front heel. Bodyweight first, dumbbells in hand later.

- **Category:** Main circuit
- **Type:** Split-stance squat (bodyweight or dumbbells)
- **Targets:** Quadriceps, glutes, balance
- **Prescription:** 3 × 8–10 per side
- **Defaults:** 3 × 8 bodyweight

## Setup

Take a long step so both knees can bend to 90° — front shin vertical,
back heel up. Hips square to the front, hands at your sides or on hips.

## Execution

1. Lower straight down until the back knee hovers just above the floor.
2. The front knee stays over the mid-foot, torso upright.
3. Drive through the front heel to come back up. Finish the set, then
   switch sides.

## Cues

- Down like an elevator, not forward like a slide.
- Front heel carries the work; the back leg balances.
- Squeeze the front glute to stand up.

## Common Mistakes

- Stance too short — the front knee shoots past the toes.
- Torso pitching forward on the way up.
- Pushing off the back foot instead of the front heel.

## Progression

Hold a dumbbell in each hand; step backward into each rep (reverse lunge)
or elevate the back foot for a split squat.
