Lunge (Shallow Steps)
The Lunge (Shallow Steps) is a lower-body strength exercise that targets the quadriceps and glutes using a reduced range of motion. By shortening the stride and limiting knee flexion, this variation builds leg strength while minimizing stress on the knee joints, making it ideal for beginners or those with limited mobility.
Because this variation is often used to manage joint stress, the AI's ability to track your specific pain feedback and daily recovery metrics is crucial for safe progression. By analyzing your RPE against your sleep quality and HRV, the coaching engine can determine if you are ready to increase the weight or if you should maintain the current intensity to optimize recovery without aggravating your knees.
Form Cues
- Hold dumbbells securely at your sides with shoulders back
- Take a short step forward, keeping feet hip-width apart
- Bend both knees slightly to lower your hips a few inches
- Keep your front knee aligned directly over your ankle
- Push firmly off the front foot to return to the start
- Don't take a long, extended stride forward
- Don't let your front knee collapse inward
- Don't allow your back knee to touch the floor
- Don't round your upper back or hunch forward
- Don't lift your front heel off the ground
Common Mistakes
- Stepping out too far
- Descending too deep into the lunge
- Leaning the torso too far forward
- Letting the knees cave inward
- Rushing the movement tempo
Muscles Worked
This exercise primarily targets the quadriceps and glutes, providing significant muscle activation without the joint stress associated with deep knee flexion. The hamstrings and calves act as secondary stabilizers to maintain balance, while the core works to keep the torso upright throughout the abbreviated range of motion.
Primary
Secondary
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