Bodyweight Forward Lunge
EquipmentBodyweight
TypeCompound
DifficultyBeginner
Primary:Quadriceps
Secondary:Hamstrings, Glutes, Hip Muscles
Tertiary:Core
Stabilizer:Upper Back, Calves
📋 How to Perform
- Set up with your feet shoulder width apart.
- Step forward with one leg and allow both knees to bend simultaneously.
- Descend until the back knee touches the floor.
- Drive through the front foot and extend the knee as you stand up fully and return to the starting position.
- Repeat for the desired number of repetitions.
⚠️ Common Mistakes to Avoid
- Landing heavily on the front foot, which jars the knee instead of braking the step under control.
- Letting the front heel lift on landing, which shifts weight onto the toes and loads the knee.
- Lurching the torso back to return, which uses momentum instead of the front leg to push you up.
