Perfect Lunge Checklist

1. Stance Width

   • Slightly wider than shoulder-width.

   • Wider stance = better balance.

   • Narrow stance = harder to balance.
     (Tip: Use support like a wall, dowel or beam if needed while improving balance.)

2. Step Length

   • Longer step: Targets glutes.

   • Shorter step: Targets quads.
     (Source: https://pubmed.ncbi.nlm.nih.gov/38026855/)

3. Torso Angle

   • Upright torso: Focuses on quads.

   • Leaning forward: Focuses on glutes.
     (Source: https://pubmed.ncbi.nlm.nih.gov/18591759/)

4. Shin Angle

   • Knees over toes: More quad activation.

   • Knees over heels: More glute activation.

5. Foot Elevation

   • Front foot elevated: Targets glutes (think step-ups).

   • Back foot elevated: Targets quads.