Forward Lunge with Plate

Holding the plate out front acts as a counterweight and allows a more upright trunk, loading the quads well.

• Compound
• Barbell
• Beginner

How to do it

• Take a long step and lower your back knee towards the floor
• Front knee stable, aligned with your foot
• Push through your front heel to come back

Sets, reps and tempo

Ranges: 8–12 reps · 1–3 RIR

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

Common mistakes

• Short steps that put your knee far forward
• Losing your balance sideways

Muscles worked

Primary

• Quads
• Glutes

Secondary

• Hamstrings
• Core / abs

Alternatives

• Alternating Dumbbell Forward Lunge
• Walking Lunge