Reps Only exercise

Forward Lunge form, muscles worked, and workout tracking

The forward lunge is a bodyweight single-leg exercise in which the lifter steps forward into a split stance and lowers the back knee toward the floor, loading the quadriceps and glutes of the lead leg with assistance from the hamstrings and adductors. Lifters use it to build unilateral leg strength, expose side-to-side imbalances, and train the deceleration mechanics that carry over to walking, running, and sport.

Forward Lunge illustration

How to do Forward Lunge

  1. 1Stand tall with your feet hip-width apart and your hands on your hips or at your sides.
  2. 2Brace your core and take a controlled step forward, long enough that both knees can bend to roughly 90 degrees.
  3. 3Inhale as you lower the back knee toward the floor, keeping your torso upright and your front knee tracking over the middle of the foot.
  4. 4Avoid letting the front heel lift or the knee collapse inward as you descend.
  5. 5Exhale and drive through the front foot to push back to the starting stance, then repeat on the other leg.

Related exercises

Ab Wheel

Core · Reps Only

Archer Push-up

Chest · Reps Only

Assisted Pistol Squat

Legs · Reps Only

Back Extension

Back · Reps Only

Track Forward Lunge in Plates

Save this movement to a workout template, log sets and rest periods, and keep your training history in one focused gym tracker.