Forward Lunge
Rear foot returns to the starting position to stand still before repeating.
- Level
- Intermediate
- Movement
- Lunge · Standing
- Tracks
- Reps only
Works
Quadriceps Glutes Hamstrings
How to do it
- Stand tall with feet hip-width apart and core engaged.
- Step forward with one leg, landing softly on the heel.
- Lower your hips until both knees bend to roughly 90 degrees.
- Ensure your front knee stays aligned over your ankle.
- Push through the front heel to return to the starting position.
- Repeat the movement with the opposite leg.
Common mistakes
- Letting the front knee cave inward toward the midline.
- Leaning the torso too far forward over the front thigh.
- Taking a step that is too short, causing knee strain.
- Allowing the back knee to slam into the floor.
Tips
- Keep your torso upright throughout the entire movement.
- Drive through the mid-foot of the front leg to stand up.
- Visualize dropping your back knee straight down, not forward.
Details
- Base movement
- Lunge
- Legs
- Alternating
- Body position
- Standing
- Direction
- Forward
