How to do the Forward Lunge
- Stand tall with your feet hip-width apart, arms at your sides or holding dumbbells.
- Step forward with one leg, bending both knees to lower your body.
- Keep your front knee pointing the same way as your front foot.
- Push off your front foot to return to the starting position.
- Alternate legs for each lunge, or complete all reps on one side.
Full technique — 7 steps
- Stand tall with feet hip-width apart and arms at your sides or dumbbells held beside you.
- Tighten your stomach and take a comfortable step forward with one leg.
- Lower straight down until both knees bend and your back knee approaches the floor.
- Keep your front foot flat and your front knee pointing the same way as that foot.
- Drive through the whole front foot to push yourself back to the starting position.
- Bring the front foot fully back under your hips before starting the next rep.
- Alternate legs each repetition or complete all reps on one side before switching.
Common mistakes
- Taking too short a step
- Pushing off the back foot
- Front heel lifting off floor
- Torso collapsing forward
- Back knee barely bending
Form cues
- Step long enough
- Stay tall through torso
- Front foot stays planted
- Push back from front leg
