Exercise guide · beginner
Forward Lunges
Forward lunges are a bodyweight lower body exercise targeting the quadriceps, with secondary engagement of the glutes and hamstrings. The movement involves stepping forward and lowering the hips in an alternating pattern, developing unilateral leg strength, balance, and coordination.
- Equipment
- bodyweight
- Typical range
- 8–15 reps
- Also works
- glutes, hamstrings
01 · Set up
Use a stance for Forward Lunges that lets both feet remain stable as you lower.
Square the hips and keep the working foot fully planted.
02 · Perform
Lower by bending both knees while the front knee tracks over the toes.
Keep the working heel planted at the bottom.
Push through the working foot to return and regain balance.
Coaching tips
- Stay tall between both feet.
- Keep the front heel heavy.
- Move down and up.
Common mistakes
- Using a stance too narrow for balance.
- Letting the front knee collapse inward.
- Pushing mostly from the trailing foot.
What it should feel like
Expect the quadriceps to do most of the work, without sharp or joint-focused pain.
Stop or modify when
Stop or shorten the range for sharp, sudden, worsening, or joint-focused pain.
Reviewed alternatives