Lunge form check: a live coach on your phone
The lunge trains the legs and balance one side at a time. A good lunge drops the back knee close to the floor, keeps the front knee near a right angle and the torso upright, and finishes standing.
No equipment needed. Practise at home. Just do the rep properly in front of your phone. Bodyweight squats, push-ups and lunges need nothing at all, and you can check the hinge and press patterns with a very light weight or none: the coach judges your movement, not your kit.
What good looks like
- Take a step long enough that your front shin stays near vertical at the bottom.
- Lower until your back knee is just above the floor and your front knee is near a right angle.
- Keep your torso upright, with your chest facing forward.
- Push through the front heel to stand all the way up.
Common mistakes and how to fix them
Leaning forward
The torso folds over the front knee. Keep your chest up.
A step that is too short
The front knee travels far past the toes. Take a longer step.
Not standing fully
Finish each rep tall.
What Formanti checks on your lunge
The top of every rep, judged the same way.
- Front knee: 148–186°. stand fully up between reps
Your bottom
The low point of every rep, judged against the guide ranges.
- Front knee: 55–105°. front knee near a right angle
- Back angle: -8–25°. torso upright, not folded over the front knee
What you hear and see when you are off
Not quite so deep
The coach says: “Not so deep”
On screen: Not quite so deep.
Drill: Lunge to a cushion or folded towel under the back knee, and touch it lightly.
Sink lower: front knee towards 90 degrees
The coach says: “Sink lower”
On screen: Sink lower: front knee towards 90 degrees.
Drill: Split squats holding a wall or rail for balance: lower until the back knee nearly touches the floor, pause 1 second, drive up.
Stay tall: chest up over your hips
The coach says: “Chest up”
On screen: Stay tall: chest up over your hips.
Drill: Lunges with your hands behind your head, keeping your chest facing forward.
Stand all the way up between reps
The coach says: “Stand tall”
On screen: Stand all the way up between reps.
Drill: Pause standing tall for 1 second after every lunge.
Drills you can do alone
- Split squats: stay in a split stance and lower and rise, holding a wall for balance.
- Wall lunges: hold a wall or rail for support, to focus on the depth and torso.
- Reverse lunges: step back instead of forward. Many people find the front knee easier to control that way.
How to set up your phone
Phone at hip height, 2 to 3 metres to your side, whole body in view. Forward, reverse or split lunges all work. Film from the side: back and hip angles cannot be judged head-on. It all runs on your phone and nothing is uploaded.
New: ranges from standard coaching references, not yet checked against real lifters.
Frequently asked questions
How do I do a lunge correctly?
A long enough step, the front knee near 90 degrees, the torso upright, and a full stand at the top.
What does the camera check on a lunge?
The front knee angle at the bottom, the torso lean, and whether you stand all the way up between reps.
More lifts to check
Deadlift · Squat · Push-up · Overhead press · Bent-over row · Romanian deadlift