Forward Lunge
Squat · quads · beginner
Start
FinishHow to do it
Step one foot forward and let both knees bend until the back knee hovers just off the floor, absorbing the landing with the front leg, then push back to the start.
Muscles worked
Primary: quads · Also works: glutes, calves
Equipment
No equipment
Common mistakes
- Landing on a stiff straight leg so the knee takes the impact instead of the muscles
- Taking a tiny step so the shin ends up very vertical and the glute never contributes
- Letting the front knee drift inside the line of the foot as you push back
Variations
- Hold dumbbells at the sides
- Pause one second at the bottom before returning
Can't do this one? Swap it for
Take care: ABROFIT automatically removes this movement for anyone who has flagged a knee problem. If that's you, use one of the swaps above and speak to a physio before loading it.
Related exercises
- Barbell Back Squatquads
- Goblet Squatquads
- Bodyweight Squatquads
- Leg Pressquads
- Bulgarian Split Squatquads
- Walking Lungequads
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