1 / 6Forward Lunge
Stepping forward into a lunge trains each leg on its own and improves balance, with no equipment needed.
LegsGlutes
- Level
- Beginner
- Equipment
- Bodyweight
- Main muscle
- Legs
- Also works
- Glutes
- Beginner sets
- 3 × 8–10
- Rest
- 60 seconds
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See the app · coming soonHow to do it
- 1Stand tall with your feet hip-width apart.
- 2Step forward and lower until both knees are bent about 90°.
- 3Keep your front knee over your ankle.
- 4Push back to the start, then switch legs.
Common mistakes
- Taking too short a step so the front knee shoots far forward
- Letting the front knee cave inward
- Leaning the chest far forward
Tips
- Take a long enough step that both knees bend to about 90°
- Push back through the front heel
- Keep your chest up
Questions
Forward or reverse lunges?
Reverse lunges are easier on the knees and balance; forward lunges add more braking work for the front leg.
My knee hurts. What should I change?
Take a longer step, keep the knee over the foot, and try reverse lunges. Stop if the pain stays.
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