1. Stand naturally, with hands akimbo or on your head, eyes looking forward, chin slightly retracted, abdomen tightened, and keep your trunk straight.

Step back with your left foot, and keep your right foot and knees in a straight line.

3. Bend the right leg until the thigh is parallel to the ground.

4. Hold the above posture for 2 seconds, then slowly rise back to the initial posture, repeat this for 15 times, and then change legs.

Precautions for lunge:

1. It is best to use barbells instead of dumbbells in lunge practice, otherwise the upper body will easily lean forward.

2. Practice method, you can fix one leg and go out first, then change to the other side after exhaustion, or you can alternate your legs and go out.

3. lunge is different from lunge leg press. The front legs should be retracted after each exercise. Don't fix your feet in the same place and bounce up and down.

The distance to take a step forward is very important. When the starting distance is small, focus on improving the strength of quadriceps femoris, but the distance should not be too small, otherwise the knee joint pressure will be too great. When the starting distance is large, the strength of hip joint, quadriceps femoris and biceps femoris should be improved comprehensively, but the distance should not be too large, otherwise the pressure on hip joint and cross root will be too great.

5. When squatting, the center of gravity moves forward, the two should be synchronized, and the standing and center of gravity should also be synchronized.

6. Squat down until the back leg knees touch the ground and then stand up, but don't use the reaction force of knees touching the ground to stand up.