Forward Lunge

Target Body Part:
Abs, Butt/Hips, Legs - Thighs
Equipment Needed:
No Equipment

Step 1

Starting Position: Stand with your feet together. Pull your shoulder blades toward your hips. Engage your abdominal/core muscles ("brace") to stabilize your spine.


Step 2

In preparation to step forward, slowly lift one foot off the floor and find your balance on the standing leg. Try not to move the standing foot and maintain balance without wobbling. Pause. Hold this position briefly before stepping forward. The raised foot should land on the heel first. Slowly shift your body weight onto the lead foot, placing it firmly on the floor. As you shift your body weight to the lead foot/leg, avoid the tendency to tilt or sway the upper body and try not to move the forward foot.


Step 3

As you step forward into the lunge, focus on a downward movement of your hips toward the floor. Avoid driving your hips forward. This will help control the forward movement of your shinbone over your foot. Continue lowering your body to a comfortable position or until your front thigh becomes parallel with the floor and your shinbone is in a slight forward lean. During the movement, slightly bend forward at your hips. Keep the back straight.


Step 4

Firmly push off with the front leg, activating both your thighs and butt muscles to return to your upright, starting position.
We suggest you first learn how to perform single leg-stands on the ground before performing this forward lunge. Once you master the forward lunge, you can progress to doing a lunge using arm drivers and multi-directional glute activation lunges.