Legs
Forward Lunges
A step forward into a lunge, then a push back to standing. It works your quads and glutes, and stopping each step builds control and balance.
- Works
- Quads, glutes, hamstrings, core
- Equipment
- No equipment
- Load
- Bodyweight
How to do it
- 1Stand tall with your feet about hip width apart and your hands on your hips or clasped at your chest.
- 2Take a big step forward and lower until both knees are bent to about 90 degrees, back knee just above the floor.
- 3Push through your front foot to step back to standing.
- 4Switch legs and keep alternating.
Cues
- Step long enough that your front heel stays down.
- Chest up, drop your back knee straight down.
- Push off the front heel to come back.
Common mistakes
- Front knee caving in. Keep it in line with your middle toes all the way down and back up.
- Step too short. If your front heel lifts, step farther forward so your weight stays over the middle of your foot.
- Leaning way forward. Keep your chest up and lower your back knee toward the floor instead of tipping over your front leg.
Easier
Shorten the range and hold a wall or chair for balance, or do reverse lunges, stepping back instead of forward.
Harder
Take 3 seconds to lower into each lunge, or hold a pair of dumbbells at your sides.
Try it: 3 sets of 10 to 15 reps per side, alternating, or 30 seconds on and 30 off.
Are forward or reverse lunges better?
Neither is better, they're different. Forward lunges ask more of your quads and your control as you stop each step. Reverse lunges are usually easier to balance, so they're a good place to start.
