How-to perform 

•  Improves hip flexibility

· Biggest mistake while performing a lunge is that you think you are dropping your knees too much but you are not. The correct form is to get your back knee almost touch the floor.

· Many people fall down with their upper body because they do not keep their core strength engaged.

· People think justbending down one knee is the form of a lung, whereas, the correct form is to bend enough where your knee is aligned with you ankle.

· Sometimes the lunge is too long or too short.

· Because your body is not at a balance and your back is not straight, your front knee gets shaky and eventually leads to a fall.

· Body weight is not distributed accurately.

· Walking lunge (my favourite) : do a basic lunge as mentioned above and then start walking before your bent leg makes contact with the floor.

· Reverse Lunge: it is similar to walking lunge just that you have to step backward at exactly the same width as you take in moving forward.

· Rear elevated foot lunge: put your one foot at a bench or a step keeping your toes pointed, foot flexed pressuring the ball of your other foot. Bend down on your foot that is not on the bench or step until it almost touches the floor and then drive back up through the other leg to the starting position.

· Slider lunge: stand with your feet hip width apart. Place the slider under your foot and push it back until hip is completely stretched and knee almost touching the floor. Apply the pressure on the slide and bring your leg back to the original position.