The Forward Lunge is a beginner-friendly bodyweight strength exercise that targets the glutes and quadriceps. Here's how to do it right — and what to stop doing.
Primary musclesGlutes, Quads
Secondary muscles—
EquipmentBodyweight
LevelBeginner
TypeStrength
3D demo in the EGON app
01 Execution
How to do the Forward Lunge
Stand tall with your feet hip-width apart, hands on your hips or relaxed at your sides.
Step forward with one leg into a long stride, landing softly on the heel and rolling onto the foot.
Lower your back knee straight down toward the floor until both knees form roughly 90-degree angles.
Keep your torso upright with your front knee tracking over your front foot at the bottom.
Push through the front heel to drive yourself back up and step the front foot back to the start.
Alternate legs each rep or finish all reps on one side before switching, depending on the program.
02 The payoff
Why it earns its spot
Builds glute and quad strength one leg at a time.
Exposes and corrects left-right strength imbalances.
Develops single-leg balance and hip stability for sport and daily life.
03 Don't do this
Common mistakes
Letting the front knee cave inward, which strains the knee and shifts work away from the glutes.
Taking too short a step forward, forcing the front knee to push way past the toes and stressing the joint.
Leaning the torso forward over the front leg, which loads the lower back instead of the legs.
Slamming the back knee into the floor instead of stopping just above it under control.
EGON Put it on record
Track it in EGON.
Log every set of the Forward Lunge, get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
