Forward Lunge
- Beginner
- Home
- Gym
The forward lunge steps one leg ahead into a split stance, lowering your back knee toward the floor before pushing off to return. Stepping forward instead of holding a static stance trains the quads, glutes and hamstrings through a full range each rep. Beginners use it at home or in the gym as a warmup, a main set or a finisher.
- Muscles
- Quads, Glutes, Hamstrings
- Equipment
- Bodyweight
- Logged as
- Reps
How to
- Stand tall with your feet hip-width apart.
- Step forward and lower your back knee toward the floor.
- Keep your front knee over your toes, chest up.
- Push off the front foot to return, then alternate legs.
Form cues
- Land softly on your front heel first.
- Exhale as you push back to standing.
- Let your arms swing naturally for balance.
Common mistakes
- Front knee drifts out past your toes. Step far enough that your shin stays vertical.
- Step lands too short, cramping the stance. Take a longer step to create more room.
- Back knee slams down onto the floor. Lower it under control, just short of touching.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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