Forward Lunge

Forward Lunge

The forward lunge develops quads and glutes in a functional unilateral movement.

Muscles Involved

• Quadriceps : front knee extensor
• Glutes : hip extension
• Core : balance

Step-by-Step Instructions

Step 1 — Step

Large step forward.

Step 2 — Descent

Lower rear knee toward floor. Front knee at 90°, shin vertical.

Step 3 — Return

Push with front foot to return to starting position.

Sets and Reps

3 sets of 12 reps per leg.

Common Mistakes

• Knee excessively past toes : vertical shin
• Step too short : step must be long enough
• Balance loss : engage the core

Safety Tips

The reverse lunge is safer for knees. Start with bodyweight.

Variations

• Walking lunge : advancing continuously
• Reverse lunge : safer for knees
• Lateral lunge : adductor emphasis

Who Is This Exercise For?

All levels. Versatile functional exercise.