Forward Lunge (Bodyweight)
The Forward Lunge is a fundamental lower-body exercise that targets the quadriceps and glutes while improving balance and unilateral strength. By stepping forward into a split stance and lowering the hips, this movement builds functional leg power and core stability without requiring equipment.
Forward lunges can be knee-dominant, so the AI analyzes your recovery data and previous workout pain logs to ensure your joints are ready for the volume. If you've reported knee sensitivity previously, the app can automatically suggest posterior-chain dominant alternatives like reverse lunges. Additionally, by tracking RPE and rep consistency, the AI ensures you are reaching the correct intensity to stimulate muscle growth without compromising form or stability.
Form Cues
- Stand tall with feet hip-width apart
- Take a large step forward
- Lower hips until both knees are at 90 degrees
- Keep your front knee aligned over your ankle
- Drive firmly off the front foot to return
- Don't let your front knee cave inward
- Don't slam your back knee into the floor
- Don't lift your front heel off the ground
- Don't round your shoulders forward
- Don't step on a tightrope with feet in one line
Common Mistakes
- Taking steps that are too short
- Allowing the front heel to lift
- Leaning the torso too far forward
- Narrow stance causing balance loss
- Pushing off the toes instead of the heel
Muscles Worked
This exercise primarily strengthens the quadriceps and gluteus maximus as they work to decelerate your body weight and drive you back to the starting position. It also heavily engages the hamstrings for stability and the core musculature to maintain an upright torso during the dynamic movement.
Primary
Secondary
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