Fitorex

Bodyweight Forward Lunge

The basic forward lunge; it teaches unilateral control and loads the quads and glutes.

  • Compound
  • Bodyweight
  • Beginner

How to do it

  • Long step, lower your back knee towards the floor
  • Trunk upright, eyes forward
  • Push through your front heel to come back

Sets, reps and tempo

Ranges: 12–20 reps · 0–1 RIR

Tempo: Lower for 2–3 s under control, drive up with intent without bouncing out of the bottom

Common mistakes

  • Short steps that overload the knee
  • Dropping the weight suddenly

Muscles worked

Primary

  • Quads
  • Glutes

Secondary

  • Hamstrings
  • Core / abs

Alternatives

PreviousBodyweight Bulgarian Split Squat
Form animation: Bodyweight Forward Lunge
The same animation you see in the app while logging the set.
Type
Compound
Equipment
Bodyweight
Level
Beginner
Pattern
Knee-dominant
Stimulus / fatigue
High
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