Lunge form: depth and an upright body

Lunges are where people tip forward without noticing. The camera watches how far your back knee drops and whether your body stays upright on the way down.

How to do it

1. Stand tall, then take a long step forward.
2. Lower your back knee towards the floor until both knees are bent to about a right angle.
3. Keep your chest up and your weight over the front foot.
4. Push through the front heel to come back up.

What counts as a full rep

It reads the knee nearer the phone. That knee has to bend from about 155° to 105° or less, then straighten again.

What the camera calls out

You hear a short cue mid-set when something's off. After the set, the report card gives you one line on whichever fault came up most.

Setting up your phone

Stand side-on to the phone, about 3 steps back, with the phone at hip height.

Start standing tall. Only full reps count.

Muscles worked

Mostly your quads, with your glutes, hamstrings and calves helping.

Exercises this check works on

• Walking lunge
• Dumbbell lunge
• Barbell lunge
• Reverse lunge
• Split squat
• Dumbbell split squat

A tip from the coach

Wobbly? Start with split squats. Both feet stay planted, so balance is out of the way and you can focus on depth.

Other exercises

• Squat
• Push-up
• Romanian deadlift
• Overhead press
• Biceps curl
• Plank
• Glute bridge
• Sit-up
• Lying leg raise
• Lateral raise
• Bent-over row
• Jumping jacks
• Pull-up
• Wall sit
• Side plank

Updated 11 October 2026. General fitness and nutrition guidance, not medical advice.