Forward Lunge

One leg at a time: quad and glute on the working side, hip stability everywhere else. It exposes side to side gaps a barbell hides.

1. 1

   Take a stance long enough that the front shin can stay near vertical at the bottom.

2. 2

   Stack the ribs over the hips and keep the torso tall unless you are deliberately hinging for more glute.

3. 3

   Find a fixed point to look at. Balance is part of the lift here.

1. 1

   Lower straight down, not forward, until the back knee is just off the floor.

2. 2

   Keep 80 percent of the weight through the front leg.

3. 3

   Push through the front heel to stand, letting the back leg stay quiet.

4. 4

   Finish each rep tall before the next one starts.

• Front knee collapsing inward

  Fix: Track the knee over the second toe and slow the descent down.

• Pushing off the back foot

  Fix: Load the front heel. The back leg is a kickstand, not an engine.

• Stance too short

  Fix: Lengthen the stride so the shin can stay vertical at the bottom.

Run it after your main lift as an accessory that also fixes imbalances.

Reverse lunge or split squat with your back foot on a chair. No load needed to make it hard.

• What muscles does the forward lunge work?
• How many sets and reps of forward lunge should I do?
• How do I do a forward lunge at home?
• Is the forward lunge good for beginners?

• 

  ATG Split Squat

  Barbell · Single leg

• 

  Bulgarian Split Squat

  Barbell · Single leg

• 

  Step Up

  Dumbbell · Single leg

• 

  Walking Lunge

  Dumbbell · Single leg