Lunges for beginners | Build lower body strength and balance (5 Progressions)  

Learn how to build up to a full lunge with this beginner-friendly lunge workout and tutorial, featuring 5 simple bodyweight lunge progressions designed to help you develop lower-body strength, balance, stability, and confidence. In this video, I break down the lunge exercise step by step, explain its benefits and the main muscle groups it targets, and guide you through five progressively more challenging variations. Each exercise can be performed using your body weight, making this a great beginner leg workout at home with no equipment required. This is the link for my disclaimer.    • Disclaimer for innervision fitness with Ha...   The 5 Lunge Progressions Static Split Squat – A great starting point for learning the split stance and building strength and stability. Supported Alternating Reverse Lunges – Using a wall for support to help with balance, confidence, and control. Unsupported Alternating Reverse Lunges – Progressing to reverse lunges without holding onto support. Supported Alternating Forward Lunges – Introducing the forward lunge pattern while still having a wall available for balance. Unsupported Alternating Forward Lunges – The final progression, combining the movement without external support. What Muscles Do Lunges Work? Lunges are an excellent lower-body strength exercise that primarily targets the quadriceps, glutes and hamstrings, while also challenging the calf muscles and core. Because lunges are performed one leg at a time, they can also help develop balance, coordination, stability and unilateral leg strength. Designed With Visually Impaired Viewers in Mind This video has been designed to be accessible for people who are blind or visually impaired. Throughout the tutorial, I use clear verbal instructions and refer to reference points in the video and around the exercise space to help with orientation, positioning and safety. Whether you're completely new to lunges, returning to exercise, working on your balance, or simply looking for a structured way to progress your bodyweight leg exercises, this tutorial gives you a clear starting point and a series of manageable progressions. Remember: Move at a pace that feels appropriate for you, use the wall for support when needed, and prioritise control and safety over depth or speed. #Lunges #BeginnerLunges #LungeProgressions #BodyweightExercises #LegWorkout Chapters 00:00 - Intro and disclaimer 00:17 - Start of main video 00:53 - Benefits of lunges 01:13 - Muscle groups targeted 02:03 - Initial set up 03:01 - Importance of reference points 03:23 - Body weight static split squat 07:49 - Moving onto body weight alternating lunges 08:21 - Top tip for visually impaired viewers 09:18 - Introducing body weight reverse lunges 09:53 - Supported alternating reverse lunges 11:31 - Unsupported alternating reverse lunges 13:22 - Introducing body weight forward lunges 14:16 -  Supported alternating forward lunges 15:19 - Unsupported alternating forward lunges 17:24 - Summary and outro