Forward Lunge

A bodyweight step-forward lunge that trains the glutes and quads one leg at a time — the entry point to single-leg work.

Legs Bodyweight Strength

Step by step

1. Stand tall with your feet hip-width apart, hands on your hips or relaxed at your sides.
2. Step forward with one leg into a long stride, landing softly on the heel and rolling onto the foot.
3. Lower your back knee straight down toward the floor until both knees form roughly 90-degree angles.
4. Keep your torso upright with your front knee tracking over your front foot at the bottom.
5. Push through the front heel to drive yourself back up and step the front foot back to the start.
6. Alternate legs each rep or finish all reps on one side before switching, depending on the program.

Muscles and equipment

Target muscle

Glutes

Secondary muscles

none

Equipment

Bodyweight

Type

Strength

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