Bodyweight

Forward Lunge

The Forward Lunge is a lower body workout enhancing leg strength, hip flexibility, balance, and stability. It improves muscle coordination, boosts endurance, and promotes overall body function.
View all exercises
Forward Lunge instructions
Step-by-step instructions
1
Stand straight with your feet hip-width apart.
2
Step forward with your right leg, lowering your hips until both knees are bent at about a 90-degree angle.
3
Make sure your right knee is directly above your right ankle, and ensure your other knee hovers just off the floor.
4
Push your right heel into the ground to drive yourself back to the starting position.
5
Repeat with the left leg and continue to alternate for the programmed number of reps.
Stand straight with your feet hip-width apart.
Step forward with your right leg, lowering your hips until both knees are bent at about a 90-degree angle.
Make sure your right knee is directly above your right ankle, and ensure your other knee hovers just off the floor.
Push your right heel into the ground to drive yourself back to the starting position.
Repeat with the left leg and continue to alternate for the programmed number of reps.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
This is some text inside of a div block.
Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
Explore other exercises
Bodyweight
Bodyweight Power Step Up
Bodyweight Power Step Up targets leg and glute muscles. This dynamic exercise involves single-leg steps onto an elevated platform, with a hop at the top. It boosts strength, endurance, stability, and coordination.
Try it out
Bodyweight
Bosu Half Burpee
The Bosu Half Burpee is a fun, full-body exercise enhancing cardiovascular endurance, stability, and strength. It targets your chest, shoulders, core, and legs while improving balance and coordination with a Bosu Ball.
Try it out
Bodyweight
Standing Balance Lateral Toe Tap
The Standing Balance Lateral Toe Tap boosts lower body strength, balances and enhances agility. Targeting hips, legs, and core, it's great for improving coordination and rehabilitating lower body injuries.
Try it out
Start your fitness journey today
Enjoying exercises like Forward Lunge, but want more personalization? Join CoPilot to build a stronger, healthier, and more confident version of you.
Work with a trainer