Plate Forward Lunge

A forward lunge holding a weight plate at the chest that loads the quads and glutes through a single-leg step — the gym-floor classic.

Legs Barbell Strength

Video

Silent, looping, the whole movement.

Body map

FRONT

BACK

Primary

Quads

Secondary

Glutes

Step by step

Stand tall holding a weight plate horizontally against your upper chest with both hands.
Brace your core, pull your shoulders back, and set your feet hip-width apart.
Step one foot forward into a long stride, lowering your back knee toward the floor.
Stop when your front thigh is roughly parallel to the floor and your back knee hovers above it.
Drive through the heel of your front foot to push back to the standing start position.
Repeat on the opposite leg, alternating sides for the full set with the plate locked at the chest.

Log your sets. After a few weeks you will see whether it is moving. Free.