Lunges

Step, drop, and drive—lunges get those bear legs strong and balanced for bounding over logs or marching through meadows. Use just your paws or add some honey-weighted kettlebells for extra bite.

Instructions

1. Stand upright with feet hip-width apart, holding weights at your sides if using.
2. Step forward with one leg and bend both knees to lower into a lunge.
3. Push through the front foot to return to the starting position.
4. Alternate legs with each rep.
5. Keep your chest lifted and core engaged.

Benefits

• Builds strength in quads, hamstrings, glutes, and calves.
• Enhances balance, coordination, and hip mobility.
• Can be scaled by adding or removing resistance.
• Improves functional leg movement for everyday and athletic tasks.

Key Points

• Maintain a 90-degree bend in both knees at the bottom.
• Avoid letting the front knee go past the toes.
• Drive through your heel to activate the glutes.
• Stay upright and avoid leaning forward.

Common Mistakes

• Allowing the front knee to travel past the toes.
• Leaning the torso too far forward.
• Not stepping far enough, limiting range of motion.
• Slamming the back knee to the ground.