Forward Lunge: How-to, Benefits & Variations
The forward lunge strengthens quads, glutes, and hip flexors. Step forward, lower back knee toward floor, keep torso upright throughout.
Forward Lunge: How-to, Benefits & Variations
Take a big step forward and lower your back knee toward the ground. The forward lunge is one of the most fundamental human movement patterns, and also one of the most butchered. Your front knee tracks over your toes, not past them. Your torso stays upright, not leaning forward. Your back knee drops straight down, not off to one side. Get these three things right and the forward lunge will strengthen your legs without punishing your joints.
Hiit Blast 2
Natalia Gunnlaugs
How to Do Forward Lunge
Set up in the starting position for forward lunge. Feet hip-width apart (or as the exercise requires). Engage your core before initiating any movement.
Begin the movement with control. Jessica Casalegno cues: "Drop your left foot all the way back behind you... Inhale, tap your left knee all the way down. Exhale, all the way up."
Complete the full range of motion. "Shoot the right foot all the way back... Inhale, tap your right knee down to the mat... Exhale, lift straight on up."
Return to the starting position with control. Try not to come to the floor and whack the knee on the floor.
Sophie Jones adds: "If you're coming into the lunge and your knee is coming right over the toe... step yourself out a little bit more."
Muscles Worked
Primary
Secondary
Why this matters in perimenopause
resistance training preserves muscle mass and bone density during perimenopause. The forward lunge directly supports this by targeting key muscle groups.
Coach's Tips
"Drop your left foot all the way back behind you... Inhale, tap your left knee all the way down. Exhale, all the way up." - Jessica Casalegno
Jessica Casalegno
"Shoot the right foot all the way back... Inhale, tap your right knee down to the mat... Exhale, lift straight on up." - Jessica Casalegno
Jessica Casalegno
"If you're coming into the lunge and your knee is coming right over the toe... step yourself out a little bit more." - Sophie Jones
Sophie Jones
"Try not to come to the floor and whack the knee on the floor." - Sophie Jones
Sophie Jones
"If you're unable to keep your hands on the floor... come here instead [hands on thigh]." - Lianna Brice
Lianna Brice
"Exhale to stand up and inhale to come down" - Lianna Brice
Lianna Brice
Why This Matters for You
resistance training preserves muscle mass and bone density during perimenopause. The forward lunge loads bones and builds lean muscle during a time when the body needs it most. Research supports resistance training for women during the menopausal transition.
Variations & Modifications
Lunge with Knee Tap (Left Leg Back)
mediumAlternating Forward Lunges (Round 1)
mediumForward Lunge to Curl
highAlternating Lunge with Weight Pass
highForward Lunges with Pulses - Round 3
highForward Lunge with Overhead Reach
mediumBenefits
Builds strength
The forward lunge targets a key muscle group, making it efficient for building functional strength that transfers to daily activities.
Supports your body through hormonal changes
resistance training preserves muscle mass and bone density during perimenopause. The forward lunge directly addresses this.
Requires minimal equipment
No equipment needed. You can do the forward lunge at home, in a hotel room, or between meetings.
Common Mistakes to Avoid
Using momentum instead of muscle
Slow down. If you can't complete the forward lunge with a two-second pause at the hardest point, the weight is too heavy or you're moving too fast.
Holding your breath
Exhale during the effort phase, inhale during the return. Holding your breath spikes blood pressure and reduces core stability.
Common form breakdown
Sophie Jones warns: "Try not to come to the floor and whack the knee on the floor."
Workouts Featuring This Exercise
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Frequently Asked Questions
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