How to do a Forward Lunge
- Stand with feet hip-width apart, hands on hips or at your sides.
- Take a controlled step forward with one leg.
- Bend both knees to lower your back knee toward the floor.
- Keep your front knee over your ankle and chest lifted.
- Push off your front foot to return to the start.
- Alternate sides with each repetition.
Keep in mind
- Land on a whole foot, not on the heel or the toes.
- Let both knees bend together rather than dropping straight forward.
- Keep your hips square to the front.
- Push back off the front foot in one deliberate move.
Common mistakes
- Stepping too short, so the front knee ends up over the toes — lengthen the step.
- Front knee wobbling side to side — slow down and track it over the second toe.
- Leaning over the front thigh — keep your ribcage stacked above your hips.
Breathing
Breathe in as you step out and lower, out as you push back.
Take care
Forward lunges load the front knee more than reverse lunges — use the reverse version if a knee is sensitive.
Easier and harder
Similar exercises