Forward Lunges 1
Forward lunges 1 is a foundational bodyweight lower body exercise that targets the quads and glutes through an alternating forward step lunge pattern. It develops leg strength, balance, and hip extension, making it a staple of lower body conditioning routines.
How to do it
- Stand upright with your feet hip-width apart.
- Step one foot forward into a wide lunge stance.
- Lower your hips until both knees are at approximately 90 degrees.
- Push off the front foot to return to the starting position.
- Repeat on the opposite leg and continue alternating for the desired reps.
Form cues
- Take a controlled step forward with your torso upright.
- Lower your back knee gently toward the floor.
- Keep your front knee aligned over your mid-foot.
- Push strongly through your front heel to stand back up.
Breathing: Inhale as you step forward and lower your hips, and exhale as you push off the front foot to return to standing.
Common mistakes
- Knee caving inward, which puts extra stress on the joint.
- Stepping too short, which makes it hard to keep the front shin vertical.
- Slumping the torso forward, which shifts the work away from your legs and into your lower back.
- Dropping the back knee too fast, which can cause it to bang hard against the floor.
Muscles worked
Primary: quads. Secondary: glutes, hamstrings.
Suggested sets & reps
Get fitter
3 sets × 10 reps per leg, rest 60 seconds
Lose weight
3 sets × 10–12 reps per leg, rest 45–60 seconds
Build muscle
3–4 sets × 8–10 reps per leg, rest 60–90 seconds
Easier, harder & alternatives
Alternatives
Take care if…
- If you feel sharp knee or hip discomfort, ease off and choose a gentler option.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Should my back knee touch the floor?
It can lightly graze the floor, but it is best to stop just an inch or two above it to keep tension on your muscles.
Why do I feel this more in the front of my thigh than my glutes?
Forward lunges naturally place a strong emphasis on the quadriceps. Taking a slightly longer step can help shift more work to your glutes.
How many times a week should I do forward lunges?
2 to 3 times a week is plenty for most beginners to build lower body strength without overtaxing their joints.
What if my knees feel achy during the movement?
Try shortening your step slightly, or switch to reverse lunges, which often feel friendlier on the knees.