WorkoutShow
Forward Lunges Drag to rotate
Lower Body & Glutes

How to do Forward Lunges

Forward lunges step into a split stance to strengthen the quads and glutes one leg at a time while improving balance.

Difficulty
Beginner
Equipment
None or Dumbbells
Sets & reps
3 sets of 10 reps per leg

Target muscles

  • Quadriceps
  • Glutes

Also works

  • Hamstrings
  • Calves
  • Core
  • Hip Adductors
PrimarySecondary
Technique

Step-by-step instructions

  1. Stand tall with hands on your hips.
  2. Step forward with your right leg.
  3. Lower until both knees are bent to about 90 degrees, back knee hovering above the floor.
  4. Push through the front heel to return to standing.
  5. Repeat with the left leg and keep alternating.

Common mistakes

  • Front knee pushing far past the toes.
  • Leaning the torso forward.
  • Taking too short a step.
  • Back knee slamming into the floor.

Benefits

  • Builds single-leg strength.
  • Improves balance and coordination.
  • Corrects left-right imbalances.
  • Strengthens glutes and thighs.

Forward Lunges for Strong, Balanced Legs

Lunges train each leg individually, helping fix strength imbalances between sides. Stepping forward also challenges your balance and core, so the exercise carries over well to walking, running and sports.

Form Tips:

  • Take a big enough step so the front knee stays over the ankle.
  • Lower the back knee straight down.
  • Keep your torso upright and core braced.
Keep going

More Lower Body & Glutes exercises

Squats

Squats train the quads, hamstrings, glutes, and core, building lower body strength, stability, and muscle tone.

Beginner Quadriceps

Reverse lunges

Reverse Lunges primarily target the quadriceps, hamstrings, glutes, and calves, while also engaging the core and promoting stability.

Beginner Quadriceps

Hydrant (right leg)

Hydrant primarily trains the core muscles, including the abdominals, obliques, and lower back, while also engaging the shoulders, arms, and glutes.

Beginner Gluteus Medius

Hydrant (left leg)

Hydrant primarily trains the core muscles, including the abdominals, obliques, and lower back, while also engaging the shoulders, arms, and glutes.

Beginner Gluteus Medius

Inner thigh lifts (right leg)

Inner thigh lifts specifically engage and strengthen the adductor muscles, sculpting and toning the inner thighs for improved definition.

Beginner Adductor Muscles (Inner Thigh) - Right Leg

Inner thigh lifts (left leg)

Inner thigh lifts specifically engage and strengthen the adductor muscles, sculpting and toning the inner thighs for improved definition.

Beginner Adductor Muscles (Inner Thigh) - Left Leg

Hip Bridge

Hip Bridge primarily trains the gluteus maximus (butt muscles), hamstrings, and lower back muscles, while also engaging the core and stabilizing muscles.

Beginner Gluteus Maximus

Sumo Squats

Sumo squats use a wide stance with toes turned out to target the inner thighs and glutes alongside the quads.

Beginner Hip Adductors
Train Forward Lunges in 3D