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Forward lunge

A calisthenics exercise that targets the quadriceps, glutes, and hamstrings through controlled forward lunging movements, improving lower body strength and stability.

Exercise Overview

Category

Dynamic Calisthenics

Exercise_Type

Strength

Difficulty_Level

Intermediate

Technique

Stand with feet shoulder-width apart. Step forward with one leg and lower your body by bending both knees until your back knee nearly touches the ground. Push back to the starting position and repeat with the opposite leg.

Starting Position

Begin standing with feet shoulder-width apart, core engaged, and ready to lunge.

Finishing Position

Return to the starting position with both feet together, maintaining control throughout the movement.

Form Cues

Step forward, lower body, keep chest up, control the movement

Common Mistakes

Poor form, not maintaining balance, rushing the movement, poor knee alignment

Progression Tips

Add weight, increase repetitions, perform variations, or add pause at bottom.

Regression Tips

Reduce range of motion, perform assisted lunges, or practice basic stance.

Safety Notes

Stop if you experience pain in the knees, hips, or lower back. Maintain proper form to avoid injury. This exercise requires good lower body strength and balance.