LEGS · COMPOUND
Forward Lunge
A forward-stepping lunge that trains the legs one side at a time.
Primary musclesQuads, Glutes
Secondary musclesHamstrings, Core
EquipmentDumbbells or bodyweight
DifficultyBeginner · Single-Leg Squat
How to perform
- Step forward far enough to maintain a stable front foot.
- Lower the body while keeping the front knee tracking naturally.
- Push backward to the starting stance.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the quads as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
Watch how to perform it
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