Forward Lunge

Front Lunge · Forward Lunges

CompoundPush forceLungeBeginner

BodyweightDumbbellBarbellKettlebell Free weightsCalisthenicsFunctional

The forward lunge steps the working leg out in front, emphasizing the quadriceps as they decelerate the descent. Land heel-to-toe with both legs bending toward 90 degrees, keeping the chest upright and front knee tracking over the toes. Push back through the front foot to return to the start, completing reps on each side.

PrimaryRectus Femoris Vastus Lateralis Vastus Medialis Vastus Intermedius Gluteus Maximus

SecondaryBiceps Femoris Semitendinosus Semimembranosus Gluteus Medius Gastrocnemius Soleus

GroupsLegsQuadricepsGlutesHamstringsLower BodyLunge

Mechanic: Compound
Load type: Weighted Bodyweight
Unilateral: Yes
Utility: Basic

Video guide ↗

legslungequadsglutesunilateralforward