You probably got some crappy instructions online (sometimes I can’t believe the bad form I see there).
I’m not sure if people are plain stupid and ignorant or if they work for a chiropractor looking for customers.
Lunges are pretty easy. If you’re a beginner, you can use some kind of support for balance, like hold on to the back of a chair or two chairs (one on each side) if you’re really have poor balance.
Your main concern is your knees. You should not feel any pain in your knees (that would mean you’re doing it wrong).
You’ll need something for the knee of your back leg to land on, so it does not go all the way to the floor...I use a 3 inch thick cute purple foam block (the kind they use for yoga) but before I got that fancy, I used my thick Webster dictionary. You can use phone books or anything that is at least 3 inch thick, you barely touch the thing anyway as it is just a reminder to not go lower.
So...while holding on to your chair(s), you take the biggest step forward that you can take while keeping your abs pulled in (you need your core muscle to maintain good form) and then you lower down until the knee of your back leg barely touch your foam block or books that are there.
The thigh of the front leg should be parallel to the ground. Never, ever, ever, push the front knee forward over the toe (this is why you need to take a big step forward at the beginning). Your front knee should be in line straight above the ankle and your back should be straight.
Keep the upper body straight when getting back up, pushing back up with the front leg.
If you use chair(s) for balance, do not “cheat” and use your arms to pull you back up. Use your front leg to push back up.
For lunges, a good tempo would be 2 seconds down, then 2 seconds up, then 1 second back (to change legs) then 2 seconds down and 2 seconds up with the other leg and 1 second back. You can start doing this half a dozen times (10 seconds x 6 = a minute), and in 3 months you’ll be able to do 30 of those (10 seconds x 30 = 5 minutes) without needing the chairs, because you will have quintupled your strength and gained proprioception and balance.
Now, the squats...give me a minute there...I’m still laughing at your “I can’t do squats without falling on my ***” question...hahahaha!!
I see so many people online doing squats with their knees ahead of their toes...ouch!
But they have no choice as they’re just standing up and squatting with no support, so either they’re having bad form or would have to fall backward on their ***. (I auto-censured myself and put stars but you get my meaning as I got yours).
Do door squats.
I call them door squats because I use a door but you can use any support (like holding on to a rope around a tree or to your significant other holding your arms...).
So I cut up a kitchen towel in half (I’m imaginative) and I loop each half around the door knobs on each side of a door, and hold tight. Then with my arm fully extended, my head up, my back straight, my feet hip-distance apart, concentrating on keeping my weight on the heel of my feet, I’m ready to squat down until my thighs are parallel to the floor, then I go back up, never locking the legs at the top of the motion (so you never stand up straight but always slightly bending), paying close attention to your core...pulling your belly button towards your spine and contract your abdominal muscle at all time to get core support to keep your back straight.
You really feel that you’re holding on tight to the towel and if you’d let go, you would fall backward. Make sure that if you’d ever fall, you’d land on something nice not anything hard.
Door squats are the only squats I can do, keeping my back straight and my knees never go ahead of my toes.
A good tempo for squats is 3 seconds down, 3 seconds up and you should be able to do about 8 and 3 months later, about 24, having tripled your strength.
You’re aware that you do not get rid of fat by tripling or quintupling your muscle strength.
You get rid of body fat by doing 3,500 calories of exercising for each pound of body fat that you wish to lose but your body might use your upper body fat reserves (like your breasts) before using your lower body fat reserves.