You should feel a strong stretch through your back leg's hip and a deep burn in your front thigh when you do this right. One foot forward, one foot elevated behind on a bench or box, your weight centered between both legs. Lower yourself until your back knee nearly touches the ground, then push through your front foot to stand back up. The lunge position is where all the work lives. Let yourself feel deep into that back hip, but don't let your front knee travel past your toes.