Load up and step into one of the best leg builders going.
Keep your weight in the front heel. Letting it shift to the toes tips you forward.
The lunge trains each leg through a deep split position, the front quad controlling the descent and driving the climb while the glute stabilises the hip and powers the finish. Dumbbells at the sides load it without anything on your spine, and the long stride forces balance and control that machines never ask for. It earns its place as a leg builder that doubles as an athleticism drill, strength you can actually walk on.
Slightly past is fine if your heel stays down, knees are built for it. The real faults are the front heel lifting or the knee caving inward. Keep the weight in the front heel and the knee tracking over the toes.
Forward lunges, as here, demand more braking strength from the quad as you catch your stride. Reverse lunges are gentler on the knees and easier to balance. If forward lunges bother your knees, step backwards instead.
A narrow stance is the usual cause, both feet on a tightrope. Keep your feet hip-width apart as you stride, like walking on train tracks, brace your core, and fix your eyes on a point ahead.
