Forward Lunge

Forward Lunge


This exercise involves stepping forward with one leg and lowering the body until the front knee is bent at a 90-degree angle, while keeping the back leg straight. The exercise primarily targets the quadriceps, glutes, and hamstrings.

Muscle Group

Equipment Required

Forward Lunge Instructions

  1. Stand with your feet hip-width apart and your hands on your hips.
  2. Take a big step forward with your right foot, keeping your left foot in place.
  3. Bend your right knee and lower your body until your right thigh is parallel to the ground.
  4. Make sure your right knee is directly above your right ankle and your left knee is hovering just above the ground.
  5. Push off with your right foot and return to the starting position.
  6. Repeat on the other side, stepping forward with your left foot.
  7. Continue alternating legs for the desired number of repetitions.

Forward Lunge Form & Visual

Forward Lunge

Forward Lunge Benefits

  • Strengthens the arms, wrists, and core muscles
  • Improves posture and balance
  • Increases flexibility in the shoulders, chest, and spine
  • Helps to develop focus and concentration
  • Can be modified for different levels of fitness and ability

Forward Lunge Muscles Worked

  • Quadriceps
  • Glutes
  • Hamstrings
  • Calves
  • Core

Forward Lunge Variations & Alternatives

  • Reverse lunge
  • Walking lunge
  • Curtsy lunge
  • Side lunge
  • Jumping lunge