Exercise Library / Forward Lunge
Forward Lunge
Single-leg strength and balance in one stride.
Muscles worked
Primary Quads
Secondary Glutes Hamstrings
Tap a muscle to explore it on the interactive muscle map.
How to do it
- Take a confident step forward — long enough that your front shin stays vertical.
- Lower straight down until both knees sit near 90°.
- Keep your torso tall; eyes forward, not at your feet.
- Push through the front heel to drive back up.
- Stand fully tall between reps before switching legs.
Common mistakes
- Cutting the stand-up short. Never reaching full standing keeps tension off the glutes and turns reps into half-bounces.
- Knee shooting past the toes. A short, cramped step drives the front knee forward and loads it instead of the quads and glutes.
- Crashing into the bottom. Dropping fast slams the back knee toward the floor and skips the controlled lowering that builds strength.
What the camera coach watches
These are the exact checks FitFormBuddy runs on every rep of forward lunge — and what it says when you drift:
- Full lockout between reps“stand up tall between reps”
- Lowering speed“lower with control”
Get real-time form cues on this exercise
FitFormBuddy watches through your camera and coaches you mid-set — reps counted, mistakes called out as they happen.
