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Forward lunges

beginnerno equipmentcompound exercise
Forward lunges: start of the movement
1 · start
Forward lunges: end of the movement
2 · end
Muscles worked
shoulderschestbicepsforearmsabsabsquadscalvesshoulderschestbicepsforearmsabsabsquadscalvesFRONTshouldersbackbacktricepsforearmsbackgluteshamstringscalvesshouldersbackbacktricepsforearmsbackgluteshamstringscalvesBACK
Primary: quads, glutes
Secondary: hamstrings

Correct technique

  1. 1Stand with hands on hips or holding dumbbells.
  2. 2Take a long step forward.
  3. 3Lower your back knee to just above the floor.
  4. 4Push back off your front foot.
Breathing: Exhale on the effort (lifting, pressing, pulling), inhale as you release.

Common mistakes

  • ✕Step too short.
  • ✕Front knee caving in.

Caution if you have pain

If you have pain in your knees, choose a gentler variation. In your custom plan we leave it out completely in that case.

Similar exercises

Bulgarian split squat
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Reverse lunges
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Step-ups onto a bench or step
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Kettlebell reverse lunges
kettlebell
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