Forward Lunge
The classic lunge stepping forward and pushing back — adds a braking (deceleration) demand that builds resilient quads.
Equipmentbodyweight or dumbbells
Musclesquadsglutes
Setup
Stand tall, feet hip-width, with a clear space in front of you.
How to do it
- Step forward long enough that the front shin stays near vertical.
- Lower the back knee toward the floor under control.
- Absorb the landing quietly — no collapsing onto the front leg.
- Push hard off the front heel to return to the start.
Common mistakes
- Overstriding then crashing onto the front knee.
- Letting the front knee cave inward on the push back.
- Torso pitching forward.
Scale it
Easier: Reverse lunge (less braking stress), or shorten the step.
Harder: Add dumbbells or alternate legs continuously.