Forward Lunge
Forward lunges build your quads and glutes while improving balance. That carries over to everyday movement and stronger squats.
Muscles worked
§ 01 · MusclesHow to perform
§ 02 · Steps- 01
Stand tall with your feet hip-width apart, brace your core, and keep your hands relaxed at your sides or on your hips.
- 02
Take a long step forward and lower yourself under control until both knees are at about a 90-degree angle.
- 03
Keep your front knee aligned with your toes and your back knee off the floor, maintaining an upright torso without leaning forward.
- 04
Push through your entire front foot to return to the starting position, bring your foot back beside the other, and alternate sides according to the prescribed repetitions.
Beginner's guide
§ 03 · GuideForward lunges build your quads and glutes while improving balance. That carries over to everyday movement and stronger squats.
You should feel it in your quads and glutes. You should not feel it in your knee or lower back.
A common mistake is letting the front knee cave inward. Keep the knee tracking over your toes and drive up through the whole foot.
How to get started at the gym
§ 04 · SisuLiftForward Lunge is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.
- ·A ready training program based on your goal
- ·Starting weight suggestions and automatic progression
- ·Set logging and rest timer at the gym
Tips
§ 05 · TipsKeep your weight over the midfoot and heel of your front foot, and don't let your knee collapse inward. Lower yourself slowly and keep your core braced throughout each repetition.
The forward lunge develops the quadriceps and balance without additional weights.
More exercises: Quadriceps
§ 06 · Same muscles
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