Forward lunge
A forward lunge is a long step forward into a split stance, lowering until both knees are bent to about 90 degrees, then pushing back to standing. It works the quads and glutes one leg at a time and trains balance.
- Group
- Legs
- Equipment
- None
- A first set
- 12 reps
How to do it
Start position
Stand tall with your feet hip-width apart, flat on the floor, hands on your hips.
One rep
- Take one long step forward, landing heel first.
- Bend both knees to about 90 degrees so your back knee hovers just above the floor, torso upright.
- Push off your front foot to step back to standing, feet together again.
- Do the next rep with the other leg.
Tempo
About 2.8 seconds per rep, at a controlled pace. A set of 12 takes around 34 seconds.
Form cues
- Keep your front knee above your front ankle.
- Your back heel lifts and your back knee points at the floor.
- Keep your feet hip-width apart, like standing on two rails, not a tightrope.
- Finish every rep on the spot where you started.
Common mistakes
- Front knee falling inKeep the knee in line with your second toe as you lower.
- Back knee banging the floorSlow down the last part and stop a few centimetres above the floor.
- Walking forward across the roomPush all the way back to your starting spot before the next step.
- Leaning far forwardKeep your shoulders stacked over your hips, as if a string pulls your head up.