Forward Lunges
Forward lunges are a bodyweight lower body exercise targeting the quadriceps, with secondary engagement of the glutes and hamstrings. The movement involves stepping forward and lowering the hips in an alternating pattern, developing unilateral leg strength, balance, and coordination.
How to do it
- Stand tall with your feet together and your hands on your hips or hanging by your sides.
- Step one foot forward into a wide stance and lower your back knee toward the floor by bending both legs.
- Descend until your front thigh is approximately parallel to the floor and your back knee hovers just above the ground.
- Drive through your front heel to push back to the starting position.
- Alternate legs and repeat for the desired number of repetitions.
Form cues
- Take a controlled step forward.
- Keep your torso upright and core engaged.
- Lower straight down until your back knee hovers above the floor.
- Push forcefully through your front heel to return to the start.
Breathing: Inhale as you step forward and lower your hips, and exhale as you drive through your front foot to return to the starting position.
Common mistakes
- Slumping the upper body forward, which shifts too much pressure to the lower back instead of the legs.
- Allowing the front knee to cave inward, which places unnecessary stress on the knee joint.
- Taking too short of a step, which cramps your stance and prevents a full range of motion.
Muscles worked
Primary: quads. Secondary: glutes, hamstrings.
Suggested sets & reps
Get fitter
3 sets x 10 reps per leg, rest 60 seconds
Lose weight
3 sets x 10-12 reps per leg, rest 45 seconds
Build muscle
3-4 sets x 8-10 reps per leg, rest 90 seconds
Easier, harder & alternatives
Make it easier
Alternatives
Take care if…
- If you feel sharp knee or lower back pain, ease off and choose a gentler option or check with a professional.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
Get this in your plan
Create a free account for an AI-built plan that puts moves like this into your week.
Start free →Frequently asked questions
Should my back knee touch the floor?
It can lightly graze the floor, but it is best to hover just above it to keep tension on your muscles and protect your kneecap.
How can I protect my knees during lunges?
Focus on keeping your front shin relatively vertical and make sure your front knee tracks in the same direction as your toes.
Can I do forward lunges every day?
For most beginners, 2 to 3 times per week is plenty to allow for adequate muscle recovery.