Forward Lunge

A fundamental leg exercise that targets the quadriceps and glutes by stepping forward and lowering your body.

Instructions

1. Stand upright with your feet hip-width apart and your hands on your hips or across your chest.
2. Step forward with one leg, moving far enough that you can lower your body without your front knee going past your toes.
3. Lower your body by bending both knees until your back knee nearly touches the ground.
4. Your front knee should be directly above your ankle, and your torso should remain upright.
5. Push through your front heel to drive back to the starting position.
6. Repeat, alternating legs, or complete all reps on one leg before switching.

Tips

• Keep your torso upright and core engaged throughout the movement.
• Step far enough forward to allow your front knee to stay over your ankle.
• For balance, you can hold light dumbbells at your sides.
• This exercise can be performed while walking or in place.
• Focus on controlling the descent and driving through your heel to stand.
• This movement builds leg strength and balance.