Also known as: front lunge, walking lunge, bodyweight lunge, split squat

What is Forward Lunge?

A Forward Lunge is a stepping single-leg exercise where you step forward and lower until hips and knees reach about 90 degrees to train strength and balance. It primarily targets the quadriceps and calves while engaging glutes and hamstrings. Difficulty: medium - requires controlled form and core stability.

How to Do Forward Lunge

  1. Stand tall: Stand feet hip to shoulder width apart, chest up, spine neutral and weight evenly distributed before initiating the lunge.
  2. Step forward: Take a controlled step forward about one to one-and-a-half times your foot length; avoid overstriding which stresses the knee.
  3. Lower with control: Bend both knees to roughly 90 degrees, drop the back knee toward the floor without touching, maintain upright torso and engaged core.
  4. Check alignment: Keep front knee stacked over the ankle, avoid inward collapse, front shin near vertical and chest open to protect joints.
  5. Drive up: Press through the front heel, engage glutes and quads to return to standing; control the movement, not using momentum.
  6. Repeat and switch: Perform repetitions on one leg then switch sides; rest between sets, gradually increasing reps or adding load when form is flawless.

Muscle Groups

Quadriceps, Calves

Description

Stand with feet about shoulder width apart, tall posture, back neutral.
Step forward, flexing at the knees and hips. Keep your torso upright, and don't lose your posture by overstepping.

In the bottom position your body should form 90 degree angles a the hips and knees.

As you step forward thinking about dropping the back knee, this will help prevent overstriding, but don't let the knee touch the ground - maintain tension.
At the bottom position the front shin should be close to vertical, knee stacked over the ankle, and keep a tall posture, open chest, spine neutral.
Maintain tension throughout, don’t drop the back knee,
Pause, glutes and hamstrings engaged, before pushing your front foot through the floor and driving back up.

Repeat for repetitions, and switch sides.

Don't let the knee collapse inward as you lunge, and avoiding rounding or arching the back.
Movement Group: Legs
Equipment: None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of forward lunges?

Forward lunges build unilateral leg strength, improve balance and hip mobility, and engage quads, calves, glutes and hamstrings. They also enhance functional movement patterns and can correct side-to-side imbalances when performed with consistent form.

What are common mistakes when doing forward lunges?

Common mistakes include overstriding, letting the front knee collapse inward or move past the toes, leaning the torso forward, dropping the back knee to the floor, and using momentum instead of muscle. Focus on controlled range, knee alignment, and an engaged core to avoid injury.

How can I progress or regress the forward lunge?

To progress, add load (dumbbells), perform walking or jumping lunges, or try Bulgarian split squats. To regress, reduce depth, use reverse lunges, perform split squats with support, or hold onto a stable surface. Prioritize form before increasing difficulty or load.