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Forward Lunge

QuadsGlutesAdductorsBodyweight or dumbbells

Reference video coming soon

Perfect formReference

Check your form

Film 2–3 reps from the side. Max 60 seconds.

MP4 or MOV, up to 60 s and 100 MB. Your video never leaves your phone.

How to film

Angle
side on
Height
Knee to hip height
Distance
3 m away
  • Film from the side
  • Leave room in front for the step
  • Film a set from the front to check knee tracking
  • Good light, fitted clothing, nobody else in shot

Key points

Setup

  1. 1Stand tall, feet hip width
  2. 2Brace the core, hands on hips or holding weights

Execution

  1. 1Step forward a long stride
  2. 2Drop the back knee towards the floor
  3. 3Front knee tracks over the toes
  4. 4Torso stays upright, push back through the front heel

Common faults

  • Shallow lunge

    Back knee stays well off the floor.

  • Leaning forward

    Chest drops over the front thigh.

  • Knee caving

    Front knee collapses inward.