Exercises › Forward lunge

Forward lunge

Step forward into a lunge until both knees are near 90 degrees, keeping your torso tall. Push off the front foot to return to standing.

StrengthNo equipmentDifficulty 2 of 3

Two-panel demonstration of the forward lunge, showing the start and finish positions — Start and finish positions

How to do it

Step forward into a lunge until both knees are near 90 degrees, keeping your torso tall. Push off the front foot to return to standing.

Muscles worked

Front

Back

quadsprimary
glutes
adductors
hamstrings

Hover a muscle to find it on the figure. Dark green is the primary mover, lighter green is supporting work.

Other options in this pattern

Dumbbell walking lungedumbbells · difficulty 2/3
Dumbbell step-updumbbells + bench · difficulty 2/3
Bulgarian split squatdumbbells + bench · difficulty 3/3
Dumbbell lateral lungedumbbells · difficulty 2/3

How many sets should you do?

That depends on your goal, your ability, and how many days you train. Answer three questions and the builder works out your sets and reps, plus a full week around them.

Get my sets and reps

Johnny Milaychev · Product manager and self-directed lifter, not a trainer or a clinician. Why that matters and where this guidance stops.
Reviewed 16 August 2026 · Exercise library v2.2