Kysero
Try for free

Quadriceps · Beginner

Forward Lunge

Single-leg lower-body drill building leg strength, balance, and control.

View instructionsAll exercises
Back to all exercises
Forward Lunge demonstration

Exercise overview

Training details

QuadricepsGlutes

Equipment

Bodyweight

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Stand tall with the feet under the hips and brace your trunk before stepping.
  2. 02Take a controlled step forward long enough that both feet remain stable and separated.
  3. 03Lower by bending both knees until the rear knee approaches the floor and the front knee tracks with the toes.
  4. 04Push through the whole front foot to return to the starting stance without twisting the pelvis.
  5. 05Alternate legs or complete the programmed repetitions on one side while using the same stride length.

Keep exploring

Variations

Browse the full library

Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Harder progressionAlternating Bodyweight Deficit Forward LungeHarder progressionAlternating Kettlebell Goblet Forward LungeHarder progressionAlternating Sandbag Front-Rack Forward LungeRelated variationBody Weight 3 Way Lunge MatrixRelated variationBody Weight Seesaw LungeRelated variationBody Weight Walking Lunge

Keep exploring

Alternatives

Browse the full library

Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteLateral Lunge with Heel TouchComparable substituteDual Kettlebell Front Rack Walking LungeComparable substituteLandmine Reverse LungeComparable substituteAssisted Cossack SquatComparable substituteMedicine Ball Split SquatComparable substituteBarbell Reverse Lunge

Use this exercise in a plan

Build a complete plan for your goal, schedule and equipment.

Open the Plan Builder