Forward Lunge
Expert Advice
Ensure that your step is long enough that your front knee does not go past your toes to maintain proper alignment and prevent knee strain.
How-to-do Steps
- Stand with feet hip-width apart.
- Take a step forward with one leg and lower your body until both knees are bent at about 90 degrees.
- Keep your torso upright and your front knee directly above your ankle.
- Push through your front heel to return to the starting position.
- Repeat on the other side and continue alternating for the desired number of repetitions.
Track Forward Lunge in FitAI
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Muscles Worked
Forward Lunge primarily targets the Glutes, Quads, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes60%
Quads30%
Secondary
Hamstrings10%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Forward Lunge work?
Forward Lunge primarily targets the Glutes, Quads. Secondary muscles involved include Hamstrings. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Forward Lunge?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Forward Lunge suitable for beginners?
Yes, Forward Lunge is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
