# Forward Lunge

URL: https://heatsy.app/ex/forward-lunge

Also known as: Bodyweight Lunge, Front Lunge, Bodyweight Forward Lunge, Forward Lunges

Body region: Legs, Glutes

## Muscles

- Main: Gluteus Maximus, Vastus Lateralis, Vastus Medialis, Vastus Intermedius
- Helps: Rectus Femoris, Adductor Magnus, Biceps Femoris, Soleus
- Holds: Erector Spinae, Rectus Abdominis, Gluteus Medius

## Technique

1. Stand tall with feet hip-width apart.
2. Take a long step forward and lower the hips until both knees are bent about 90 degrees.
3. Keep the front heel down and the back knee just above the floor.
4. Push off the front foot to step back to the start, then switch legs.

### Cues

- Keep the torso upright and the core braced.
- Take a step long enough that the front shin stays fairly vertical.

### Common mistakes

- Letting the front knee cave inward.
- Taking a short step so the front heel lifts.
- Slamming the back knee into the floor.

## Alternatives

- [Walking Lunge](https://heatsy.app/ex/walking-lunge)
- [Bodyweight Split Squat](https://heatsy.app/ex/split-squat)
- [Dumbbell Reverse Lunge](https://heatsy.app/ex/dumbbell-reverse-lunge)