Forward Lunge
A lunge where you step forward into a split stance and push back to standing. Trains the quadriceps and glutes with a strong deceleration component.
Primary muscles
- Quadriceps
- Glutes (Gluteus Maximus)
Secondary muscles
- Adductors
- Hamstrings
- Gluteus Medius
- Sets
- 3
- Reps
- 8–12 per leg
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Stand tall with feet hip-width apart, hands on hips or holding dumbbells at your sides.
Take a controlled step forward with one leg.
Lower until your back knee is just above the floor and your front thigh is about parallel.
Keep your torso upright and front knee in line with your toes.
Push firmly off the front foot to step back to the start.
Alternate legs or complete all reps on one side.
Breathing: Inhale as you step and lower, exhale as you push back.
Coaching tips
Long enough step
Drop the back knee
Push the floor away to return
Common mistakes
Step too short so the heel lifts
Front knee caving inward
Torso tipping forward
Safety notes
Start with bodyweight until your balance is solid.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.