> ## Documentation Index
> Fetch the complete documentation index at: https://movement.mantavyam.com/llms.txt
> Use this file to discover all available pages before exploring further.
# Forward lunge
> Beginner · Dynamic · Alternate sides. Strength, balance
Also known as: Split squat, Bodyweight lunge.
| | |
| - | - |
| **Difficulty** | Beginner |
| **Velocity** | Dynamic |
| **Symmetry** | Alternate sides |
| **Athlete** | Louis |
| **Video length** | 6 s |
## Technique
1. Take a long step forward and bend your front leg.
2. Lower down until your back knee is just above the ground.
3. Push yourself back up to standing and repeat on the other side.
## Form tips
* Your front foot should point forward.
* Your front knee should move forward in alignment with your toes.
* Keep your torso upright.
**Logging:** Each repetition involves working both sides.
## Muscles
Strength
- Glutes
- Hamstrings
- Quadriceps
* Gluteus maximus
* Semitendinosus
* Semimembranosus
* Biceps femoris (long)
* Rectus femoris
* Vastus medialis
* Vastus intermedius
* Vastus lateralis
* Flexor digitorum brevis
* Flexor digitorum longus
* Flexor hallucis longus
* Flexor hallucis brevis
## Equipment
## Appears in
## Progressions
Novice
Novice
Novice
Novice
Novice
Intermediate
Novice
Intermediate
## Variations
Novice
Novice
Novice
Novice
Novice
Novice
Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/forward-lunge-e03o). Text and images are used under [CC BY-NC-ND 4.0](https://creativecommons.org/licenses/by-nc-nd/4.0/); the video plays from the original source.
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