How to do the Forward Lunge
Primary: Quads, Glutes · also works Hamstrings, Core, Calves. Also called: front lunge, stationary lunge.
Step by step
- 1
Stand tall with feet hip-width apart and hands on your hips.
- 2
Step forward with one leg and lower until both knees are bent to about 90 degrees.
- 3
Keep your front knee over your ankle and your torso upright.
- 4
Push hard through the front foot to return to the starting position.
- 5
Repeat on the other leg.
Coaching cues
- Land softly and control the descent
- Knee tracks over the toes
- Push back with the front leg
Common mistakes
- Front knee passing far beyond the toes
- Short steps
- Leaning the torso forward
Sets, reps and where it fits
Muscle
3–4 × 8–15
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 10–15
rest 45–60 s
Forward Lunge alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Forward Lunge work?
Primary: Quads, Glutes. Secondary: Quads, Glutes, Hamstrings, Core, Calves
How many sets and reps of Forward Lunge should I do?
For muscle: 3–4 sets of 8–15 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Forward Lunge?
Same movement pattern, different equipment: Reverse Lunge, Walking Lunge, Split Squat, Step-Up, Lateral Lunge, Curtsy Lunge.
Is the Forward Lunge good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.