Forward Lunge
Description
The forward lunge is a single-leg compound exercise where you step forward into a lunge, lower your back knee toward the floor, then push back to standing. It is functionally similar to the standard lunge and builds quad, glute, and balance simultaneously.
Muscle Group
Equipment Required
Forward Lunge Instructions
- Stand tall with feet hip-width apart. Hands on hips or at sides.
- Step your right foot forward roughly 2 to 3 feet into a lunge stance.
- Lower your back (left) knee straight down toward the floor.
- Descend until your back knee is just above the floor. Your front thigh should be parallel.
- Drive through your front (right) foot to push back to the starting position.
- Step back to your starting stance. That is one rep.
- Repeat with the left leg stepping forward. Continue alternating.
- Keep your torso upright. Track your knee over your toes.
Forward Lunge Form & Visual
Forward Lunge Benefits
- Builds quad, glute, and hamstring strength
- Trains balance and coordination
- Exposes left-right imbalances
- No equipment needed — works anywhere
- Foundational single-leg pattern
- Easy to scale by adding load
Forward Lunge Muscles Worked
- Quadriceps
- Gluteus maximus
- Hamstrings
- Adductors
- Calves (stabilizer)
- Core (stabilizer)
Forward Lunge Variations & Alternatives
- Lunge (alternating)
- Walking Lunge
- Dumbbell Lunge
- Barbell Lunge
- Reverse Lunge
- Lateral Lunge
- Curtsy Lunge
