Traveler's Lunge to Balance
Improves lower body strength, balance, and stability
Full BodyAdvancedStrengthLevel-Change
At a glance
| Muscles worked | Primary: quadriceps, glutes. Secondary: hamstrings, core |
|---|---|
| Muscle group | Full Body |
| Difficulty | Advanced |
| Type | Strength · Level-Change |
| Sets & reps | 4 sets × 10 each side |
| Estimated calories burned | ~100 kcal |
| Equipment | None needed |
How to do it
- Step 1: Stand with feet together
- Step 2: Take a large step forward with one foot
- Step 3: Lower body down into a lunge position, keeping back straight and front knee behind toes
- Step 4: Push back up to standing and balance on the front leg
- Step 5: Hold for a few seconds, then step back with the front foot
- Step 6: Repeat on the other leg
- Step 7: Keep core engaged and focus on balance throughout the exercise
Coaching tips
Benefits
Improves lower body strength, balance, and stability
Common mistakes
Not engaging core, not keeping back straight
Make it harder
Increase depth of lunge or add weight
Make it easier
Decrease depth of lunge or use support
Breathing
Inhale on lunge, exhale on balance
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 1 sets × 20 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.