StrengthBeginnerQuadricepsHamstringsGlutes
Movement atlas
Forward lunge
Fente avant
Quick read
- Category
- Strength
- Difficulty
- Beginner
- Primary muscles
- Quadriceps, Glutes
- Equipment
- Bodyweight
Description
Take a large step forward with your front foot, keeping the front knee over the ankle and the back knee close to the ground without touching, then ....
From reference to session
Start a quick session with this exercise.
Open a prefilled session, keep the cues close, and track what you complete in Shapier.
Instructions
- 1Stand with the feet hip-width apart, brace the trunk, and look straight ahead.
- 2Step forward far enough to plant the whole foot and keep a stable base.
- 3Inhale while lowering vertically, with the front knee tracking the toes and the back knee moving toward the floor.
- 4Stop the range before the front heel lifts, the knee caves inward, or balance is lost.
- 5Exhale while driving through the whole front foot to return to the start under control.
Common Mistakes
- Taking too short a step: lengthen it slightly so the whole front foot stays planted.
- Letting the front knee cave inward: shorten the range and keep the knee tracking the toes.
- Throwing the torso forward to return: press through the whole front foot and keep the trunk controlled.
Tips
- Keep lateral space between the feet instead of stepping onto a narrow line.
- Stabilize each repetition before alternating sides or adding load.
Equipment
Bodyweight
Variations
Primary muscles
- Quadriceps
- Glutes
Secondary muscles
- Hamstrings
- Calves
Breathing
Inhale while lowering and exhale during the return. Steady breathing helps maintain the rhythm without rushing the upward phase.
Programming guide
A starting frame, not an individual prescription: 2–3 sets of 6–10 controlled repetitions per leg with 60–90 seconds of rest. Begin with bodyweight and keep the step length consistent across repetitions.
Adjust the difficulty
Regression: use a supported split squat or a shorter range. Progression: increase range and stability first, then add a light load; reserve jumping lunges for a phase in which landing control is already reliable.
Safety and limits
The movement should remain controlled and pain-free. Stop if sharp or worsening pain appears at the knee, hip, or ankle. Seek qualified assessment when pain persists, a previous injury affects the movement, or balance is impaired.
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Progressions
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Regressions
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