Forward Lunge Guide: How to Master Forward Lunges

A forward lunge is a bodyweight exercise that works muscles throughout your lower body. Perform forward lunges by taking a large step forward and lowering yourself until your front leg and back leg are both at nearly a 90-degree angle. Then, push into your front heel and foot to raise back up to a standing position.

Consider some of the benefits of regularly performing forward lunges.

1. 1. Forward lunges activate muscles throughout your lower body. The forward lunge works muscle groups in your legs like the hamstrings, quadriceps, hip flexor muscles, gluteus maximus, and adductor muscles in your inner thighs.
2. 2. Forward lunges increase your core stabilization. With proper form, forward lunges engage the stabilizer muscles in your core and back. Remember to keep your upper body aligned during the full range of motion.
3. 3. Forward lunges are versatile. The forward lunge requires no equipment, making it one of the best lower-body exercises to practice at home. If you want to increase the challenge of the exercise, consider holding a kettlebell, barbell, or pair of dumbbells during the lunging movement.

For the forward lunge, begin with 2–3 sets of 10–15 repetitions on each side. Choose your sets and repetitions based on your ability to maintain good technique throughout all sets and repetitions.

1. 1. Stand with your feet hip-width apart with a slight bend in your knees. Your shoulders should be directly over your hips with a neutral head and neck position. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin. The weight on your feet should be evenly distributed along each entire foot. Grip the floor with your feet to create a stable foot position.
2. 2. Place your hands on the sides of your hips, and pre-tension your shoulders, hips, and core. All repetitions should begin from this position.
3. 3. While maintaining a neutral spine and an upright chest position, take a step forward and land in a heel-to-toe manner.
4. 4. While maintaining a stable foot position, bend your hips, knees, and ankles to lower your hips toward the floor until your back knee is an inch or two from the ground.
5. 5. At the bottom of the lunge, both of your legs should be at roughly 90-degree angle. Your front foot should be neutral with your weight evenly distributed along the entire foot. Your front knee should be directly over your second and third toe. Your rear hip should be over your rear knee. Your rear foot should be on the ball of your foot with your heel off of the ground.
6. 6. Your shoulders should finish over your hips. Imagine that your pelvis is a bucket filled with water and you’re attempting not to spill any water out of the front, back, or sides of the bucket.
7. 7. Pause for a second at the bottom position.
8. 8. While keeping your chest high, begin the backward movement by pushing your entire foot into the ground, and use your glute and quad to push back to an upright position. Place emphasis on pushing through your midfoot and heel while keeping your toes engaged.
9. 9. Both legs should finish next to each other as you return to the starting position.
10. 10. At the end of each repetition, your shoulders should finish directly over your hips.
11. 11. Alternate with the opposite side for your desired number of repetitions.

Once you’ve practiced forward lunges, consider trying one of these four lunge variations.

1. 1. Walking lunges: If you want to add a cardio element to your lunge exercises, practice the walking lunge by using your front leg to lift your body forward into another lunge, bringing your back leg into the front.
2. 2. Reverse lunges: Practice reverse lunges by taking a step backwards and lowering yourself down into a lunge position. While the forward lunge emphasizes your quadriceps, the reverse lunge puts special emphasis on your hamstrings and glutes.
3. 3. Lateral lunges: The lateral lunge, also known as the side lunge, involves a unilateral movement as you extend one leg out from the side of your body.
4. 4. Curtsy lunges: Perform this advanced lunge variation by crossing one of your legs behind you before lowering yourself into a lunge position. The curtsy lunge activates your gluteus medius and other hip abductor muscles that run along your inner thigh.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

In order to see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

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