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Exercise

Forward Lunge

The Forward Lunge is a unilateral lower-body exercise that builds leg strength and control while reinforcing balance and coordinated movement.

Strength exercises

Endurance exercises

HIIT exercises

Bodybuilding exercises

Warm-up exercises

Glutes

Legs

Bodyweight exercises

Dumbbell

Barbell

Fatigue level

Low 2/3 High

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The Forward Lunge is a free-weight and bodyweight compound exercise where you step forward into a split stance and lower under control. The setup creates a clear front-to-back load pattern that challenges each leg individually and mimics many real-world and sport movements.

The exercise primarily targets the legs and glutes, with the front leg doing most of the work while the back leg supports balance and positioning. Because the movement is performed one side at a time, it places high demands on stability and controlled force production without relying on heavy external loads.

Forward Lunges fit well in strength and hypertrophy programs, as well as general athletic training. They are especially useful for addressing side-to-side differences and for lifters who want a more joint-friendly alternative to bilateral squats while still training the lower body through a full range of motion.

How to Perform the Forward Lunge

Stand upright with feet hip-width apart, maintaining a neutral spine with shoulders back and down, and core engaged.
Take a controlled step forward with your right foot, landing heel first, creating a distance of approximately 2-3 feet between your front and back foot.
Lower your body by bending both knees to approximately 90 degrees, ensuring your front knee tracks over your ankle but not beyond your toes, while exhaling during the descent.
Keep your torso upright, chest lifted, and gaze forward as your back knee lowers toward the floor without touching it, maintaining about 1-2 inches of clearance.
Press firmly through the heel of your front foot to drive yourself back up to the starting position while inhaling, engaging your front leg's quadriceps and glutes.
Maintain balance by keeping your core tight and hips square throughout the movement, avoiding any lateral tilting or rotation.
Complete all repetitions on one leg before switching to the other side, or alternate legs for each repetition depending on your program.
For added stability, you may hold dumbbells at your sides with arms straight and shoulders relaxed, or place hands on hips if performing without weights.

Important information

Keep your front knee aligned with your second toe throughout the movement to protect your knee joint.
Maintain a tall posture with your chest up and shoulders back—avoid leaning forward which places strain on your lower back.
If you experience knee pain, try taking a slightly wider stance or reducing the depth of your lunge.
Control the movement both on the way down and up—rushing increases risk of injury and reduces effectiveness.

FAQ - Forward Lunge

What muscles do Forward Lunges target?

Forward Lunges primarily work your quadriceps, hamstrings, and gluteal muscles, while also engaging your calves and core as stabilizers. The unilateral nature of the movement makes it particularly effective for developing balanced lower body strength.

How do I perform a Forward Lunge with proper form?

Stand with feet hip-width apart, step forward with one leg, and lower your body until both knees form 90-degree angles, keeping your front knee aligned with your ankle. Push through your front heel to return to the starting position, maintaining an upright torso throughout the movement.

How can I modify Forward Lunges based on my fitness level?

Beginners can perform stationary lunges or use a wall for balance, while advanced exercisers can add weights (dumbbells, kettlebells, or a barbell), increase range of motion, or incorporate a deficit. For an extra challenge, try walking lunges or pulse at the bottom of the movement.

What are common mistakes to avoid when performing Forward Lunges?

Avoid letting your front knee extend past your toes, dropping your chest forward, or stepping too narrow (creating instability). Also, prevent your back knee from slamming into the ground and ensure you're not favoring one side over the other, which can reinforce existing imbalances.

How often should I include Forward Lunges in my workout routine?

Include Forward Lunges 2-3 times weekly with at least 48 hours between sessions targeting the same muscle groups. They work well as part of a lower body strength routine, in circuit training, or as a dynamic warm-up before sports activities that require lower body power.

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Primary Muscles

Quads Glutes

Secondary Muscles

Hamstrings

Muscle Groups

Glutes Legs

Mechanic

Compound

Risk Areas

Glutes Quads Hamstrings

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