Strength Training · Functional Fitness · Calisthenics
Forward Lunge
The forward lunge is a bodyweight exercise that strengthens your thighs and glutes while challenging balance as you step forward, lower, and return to standing.
- Beginner
- Compound
- Moderate injury risk
- Rest 1 min 30 sec
How to do it
- Stand tall with your feet hip-width apart.
- Step forward with one foot, landing heel first.
- Bend both knees to lower your rear knee toward the floor.
- Push through your front foot to return to your starting stance.
Form cues
- Keep your front heel planted.
- Keep your hips facing forward.
- Exhale as you rise.
Common mistakes
- Front knee collapsing inwardGuide your front knee in line with your middle toes throughout the movement.
- Taking an overly long stepChoose a step length that lets your rear knee settle roughly beneath your hip at the bottom.
- Folding forwardKeep your chest lifted with only a slight natural forward lean.
Safety
A hard landing or uncontrolled descent can irritate your front knee or cause your rear knee to strike the floor. Fatigue can also make you lose balance during the return.
- Use a clear, nonslip surface with enough room to step forward.
- Lower slowly, stopping before your rear knee touches the floor.
- End the set when you can no longer return to standing steadily.
If knee, hip, or ankle pain or balance limitations make the movement difficult, use a shallower, supported version or seek advice from a physiotherapist.
Muscles worked
Primary muscles
Secondary muscles
Equipment
No equipment needed.
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps per leg
- Rest
- 1 min 30 sec
Alternate legs between repetitions.