Alternating Forward Lunge
(Lunge Movement)

Primary Muscles

Quads, Glutes, Hamstrings, Core

Equipment

Bodyweight (default) Dumbbells (optional)

Level

Beginner, Intermediate

Sets & Reps

2-4 Sets 6-10 Reps

Coaching Cues

  • - Step forward and lower straight down, not forward.
  • - Keep your front knee stacked over your ankle.
  • - Maintain a tall chest and tight core.
  • - Push through your front heel to return to standing
  • - Keep your back knee under your hip. Don't drift behind you.
  • - Change leg and do the same for this side.

Common Mistakes

  • - Knee collapsing inward.
  • - Stepping too far forward or too short.
  • - Leaning the torso forward.
  • - Pushing off the toes instead of the heel.
  • - Letting the back knee swing behind the body.

Modifications

- Reverse Lunge (easier on knees)
- Spilt Squat (more stability)
- TRX- Assisted Lunge
- Short- Step Lunge - Forward (beginner friendly

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