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To do a basic forward lunge, start in a standing position. Take a big step forward with one leg, so that your knee is right above your ankle. "Make sure your front heel is always down while you lunge. The focus should be on your front leg/glute/heel and never the leg that's behind," Mathews says. "I often tell people that it is similar to the lunge of 'tying your shoelaces.'" Lower your body down so that the opposite knee lightly kisses the ground. Step back into your starting position, and then repeat on the opposite leg.
You can also perform a jumping lunge; instead of stepping back into the starting position, jump up switch your legs in midair (you should land with the opposite foot forward in the lunge position).
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