Half Lunge
EquipmentBodyweight
TypeCompound
DifficultyBeginner
Primary:Quadriceps
Secondary:Hamstrings, Glutes, Hip Muscles
Tertiary:Core
Stabilizer:Upper Back, Calves
📋 How to Perform
- Stand tall with your feet hip-width apart and your hands on your hips.
- Step one foot back and land on the ball of that foot.
- Bend both knees to lower only about halfway, keeping your back knee well above the floor.
- Keep your torso upright and your front knee in line with your middle toes.
- Push through your whole front foot to return to standing.
- Alternate legs for the desired number of reps.
⚠️ Common Mistakes to Avoid
- Pushing off the back foot to stand, which takes work away from the front leg's quads and glutes.
- Letting the front knee cave inward on the way down, which shifts stress to the inside of the knee.
- Stepping back too short, which drives the front knee far forward and lifts the front heel.
