Bodyweight Forward Lunge

Target Muscles:

  • Primary: Quadriceps, Glutes
  • Secondary: Hamstrings, Calves, Core

Starting Position:

  1. Stand tall with feet about hip-width apart.
  2. Engage your core muscles to stabilize your spine.
  3. Keep your chest lifted and shoulders relaxed, back and down.
  4. Arms can be placed:
    • On your hips
    • By your sides
    • Or in front of you for balance.

Movement Execution:

  1. Step forward with your right foot in a controlled, deliberate motion.
    • Step far enough so your front thigh can become parallel to the floor at the bottom.
  2. As your front foot lands, lower your hips directly down by bending both knees.
    • Your front knee should stack directly over your ankle, not extend past your toes.
    • Your back knee should point down toward the floor, hovering just above it (~1–2 inches).
  3. Keep your torso upright—avoid leaning forward or arching your back.
  4. Push through the heel of your front foot to rise back up.
  5. Step your front foot back to the starting position.
  6. Repeat with the left leg.

Common Mistakes to Avoid:

  • Knee caving in (valgus collapse): This stresses the knee joint.
  • Front knee going past toes: Can overload the joint.
  • Back heel lifted too high or foot angled awkwardly: Reduces balance.
  • Torso leaning too far forward: Reduces glute engagement and strains the back.
  • Pushing off the toes instead of the heel: Leads to poor muscle activation.
  • Rushing the movement: Compromises control and effectiveness.

Modifications:

  • Easier: Perform a reverse lunge (step backward instead of forward for more balance).
  • Harder: Add a knee drive or hop when returning to standing for a power focus.
  • Balance support: Use a wall or chair for stability if needed.

Benefits:

  • Builds lower-body strength and muscular endurance
  • Improves balance, stability, and coordination
  • Engages core muscles for control
  • Functional movement that mimics daily actions like walking, climbing, or stepping
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