Check your lunge form with your phone

The lunge trains one leg at a time, building strength and balance and evening out differences between your sides. Your front leg does most of the work while your core keeps you tall.

What the camera flags

• Not deep enough
• Leaning forward

The lunge check is newer and has not had as much testing on real movement, so expect more misses. It can only see one angle, so it won't catch everything.

How to set up your phone

Prop your phone at hip height. Stand side-on, about 2 to 3 metres away, with room to step forward.

What to watch for yourself

Tall chest

Drop straight down, not forward. Staying upright keeps the work on your front leg and makes balance easier.

Common mistake: Tipping your chest forward as you lower. Try this: Keep your shoulders stacked over your hips all the way down.

Step length

A long enough step gives both knees room. Good spacing lets your knees bend comfortably and keeps the load on your front leg.

Common mistake: Stepping so short that your heel lifts and your knee feels crowded. Try this: Step far enough that both knees can reach about 90 degrees.

Front foot drive

Your front leg does the lifting. Driving through the front foot makes that leg and glute work through the whole rep.

Common mistake: Pushing yourself up off your back foot. Try this: Press through the whole front foot, and use your back foot mainly for balance.

Muscles worked

Quads, Glutes, Hamstrings, Calves, Abs.

A good starting point is 3 × 8–12 each leg, with 60–90 sec of rest.

See the full lunge guide.

General guidance, not medical advice. Stop if anything hurts. The camera can miss things, so no issue seen doesn't mean perfect form.