Exercise Guide
Forward Lunge
Stepping forward into a lunge and pushing back to standing. More demanding on balance and on the front knee than the reverse version.
BeginnerStrengthPushCompound
Form
Start
Mid
End
Illustrations by Bryl Lim for Workout Guide, after Everkinetic. Used unchanged under CC BY-SA 4.0.
Details
Primary Muscle
Quads
Equipment
Bodyweight
Difficulty
Beginner
Category
Strength
Force
Push
Mechanic
Compound
Secondary Muscles
GlutesHamstringsCore
How to Perform
- 1
Stand tall with your feet hip-width apart and your hands on your hips.
- 2
Step one foot forward and lower until both knees are bent to about 90 degrees.
- 3
Keep your torso upright and your front knee tracking over your foot.
- 4
Push off the front foot to return to standing, then alternate legs.
Tips
- ★Land softly and absorb the step rather than dropping into it.
- ★Take a longer step to work the glute more, a shorter one for the quad.
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