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Technique

  1. Take a long step forward and bend your front leg.
  2. Lower yourself down until your back knee is just above the ground, then push back up and bring the back leg forward, to take the next step.

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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.

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Muscles

Strength

Primary

  • Glutes
  • Hamstrings
  • Quadriceps

Secondary

  • Hip adductors
  • Pelvis
  • Legs
  • Gluteus maximus
  • Semitendinosus
  • Semimembranosus
  • Biceps femoris (long)
  • Rectus femoris
  • Vastus medialis
  • Vastus intermedius
  • Vastus lateralis

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Equipment

Ground (standing)
Ground (standing)

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Appears in

Joint movements
Kneeextension
Hipextension
trains stretches

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Regressions

e03o

Forward lunge

Beginner
e147

Weighted lunge

Novice
e042

Half archer squat

Novice
e0k3

Reverse lunge

Novice
e0q1

Deep lunge

Novice
w016

Lunge knee crunch

Novice
e0sr

Front-Staggered Squat

Novice
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.