Forward Lunge
The classic lunge stepping forward and pushing back — adds a braking (deceleration) demand that builds resilient quads.
Also called: lunge
Illustrations: Exercise data by RepDB (repdb.co)
Setup
Stand tall, feet hip-width, with a clear space in front of you.
How to do the Forward Lunge
- 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.
Forward Lunge muscles worked
The Forward Lunge works the quads and glutes.
Common Forward Lunge 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.
Pairs well with
Air Squat
The unloaded squat — the foundational lower-body pattern, used for warm-ups, circuits, and building movement quality.
Back Squat
The barbell squat — the heaviest-loadable lower-body strength lift, building quads, glutes, and trunk strength together.
Box Jump
An explosive two-foot jump onto a box with a soft landing — leg power and landing mechanics for stronger, springier strides.
Eccentric Step-Down
A slow-lowering step-down that emphasizes the eccentric phase — builds knee control and quad strength for downhill running.