Forward Lunge
An alternating lunge that steps forward and returns to the starting stance.
This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.
- Pattern
- Lunge
- Modality
- Strength
- Difficulty
- Beginner
- Mechanic
- Unknown
- Force
- Unknown
- Laterality
- Alternating
- Impact
- Low
- Trains where
- Gym, Home
- At home
- Yes
How to do it
Set up
- Stand tall with enough clear space in front of you.
Do the rep
- Step forward and lower both knees under control.
- Push through the front foot and return to standing.
What counts as a rep
A rep counts when the front hip crease drops below the front knee and you return to a full stand.
One rep lowers until the front hip crease is below the front knee, then ends after the front foot pushes back to a full stand.
Breathing
Breathe in as you step and lower; exhale as you return to standing.
Cues
- Step and settle
- Front foot stays planted
- Push back to stand
Common mistakes
Front step is too narrow
What you seeThe feet land on one line and balance becomes unstable.
FixPlace each foot near its own hip-width track.
Separate foot tracks provide a stable base for the forward step.
Missing the bottom position
What you seeThe front hip crease stays above the front knee.
FixUse a shorter step or less load and lower to the required depth.
Required depth and a full return make each lunge complete.
Stop the set if
- Stop if you feel sharp pain.
- Stop if the front foot loses balance or you cannot return to a full stand.
- End the set when you cannot meet the stated range under control.
General educational content, not individual coaching or medical advice.
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