TETSUForward Lunge
The Forward Lunge is a bodyweight exercise for the upper legs that primarily targets the glutes, with the quadriceps, hamstrings and calves assisting. Follow the 5 steps below for correct form, with an animated demonstration.
How to do the Forward Lunge
- Stand with your feet hip-width apart and hands on your hips.
- Take a big step forward with your right foot, lowering your body into a lunge position.
- Bend your right knee to about 90 degrees, keeping your knee aligned with your ankle.
- Push off with your right foot and return to the starting position.
- Repeat with your left leg, alternating sides for the desired number of repetitions.
Common questions
What muscles does the Forward Lunge work?
The Forward Lunge primarily targets the glutes. The quadriceps, hamstrings and calves work as supporting muscles.
What equipment do I need for the Forward Lunge?
None. The Forward Lunge uses your body weight only, so you can do it anywhere.
How many sets and reps of the Forward Lunge should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Forward Lunge works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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