Forward lunge

The forward lunge is a lower-body bodyweight exercise targeting the quads, glutes, and hamstrings. It can also be performed holding dumbbells or other weights. The forward lunge places more emphasis on the quads than other lunge variations. It can be performed for time or reps in the lower-body portion of any workout.


  1. Builds strength in the lower-body muscles
  2. Works core strength to maintain balance and a neutral spine
  3. Improves flexibility and stability in the hips

Forward lunge Images


Forward lunge Instructions

Forward lunge muscle diagram
  1. Stand erect with your feet hip-width apart, chest out, and shoulders back, maintaining the natural curvature of your spine. Your knees should be unlocked and your hand on your hips. This is your starting position.
  2. Take a moderate-length step forward with one foot, descending to a point in which your rear knee approaches the floor without touching, maintaining your body's upright posture. Your front knee should bend about 90 degrees, but for knee health it should not be forward of the vertical plane that extends straight up from your toes. If so, take a slightly longer step.
  3. From the bottom position, push back up from your forward foot, bringing it back beside the other.
  4. Repeat on the opposite side for the required number of repetitions.