Bodyweight forward lunge: how to do it and what it works

Forward lunges without external load to learn braking and unilateral control.

Image: start and end of the movement.

How to do it

Alternating forward lunge that trains the quads and glutes while building balance and a controlled landing.

Form. Take a step you can brake, lower with a tall trunk and push the floor away with the front foot to return without hitting the back knee.

Common mistake. Taking too short a step, letting the knee drop inward, leaning a lot, or bouncing at the bottom.

Quadriceps, Gluteus maximus · Bodyweight

The muscles listed are an editorial reference, not a measurement. Adjust the range and the load to what feels comfortable.

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