EXERCISE GUIDE
Bodyweight Forward Lunge
Step forward, lower and push back to standing. This bodyweight exercise trains the legs while practising balance during a weight shift.
01Muscles used
Main muscles
- Quadriceps
- Gluteus maximus
Assisting & stabilizing muscles
- Hamstrings and calves (assist movement)
- Hip stabilizers and trunk muscles (control balance)
Assisting roles include movement support and postural stability. Their contribution varies with form and load.
02See the movement
Illustrations are reproduced from the exercise guides. Select an image to enlarge it.
03How to perform
- Stand hip-width, look ahead and gently brace, with hands on your hips.
- Step forward with lateral space between the feet. Land softly through the heel, then load the whole front foot.
- Inhale and bend both knees. Keep the front foot flat, knee following toes and rear heel raised; lower to a controlled depth.
- Exhale and push through the whole front foot to return to standing. Keep your pelvis steady and alternate sides.
04Technique cues
- Keep hips facing forward and back steady.
- Move slowly without narrowing into a tightrope stance.
05Cautions
- Stop above the floor rather than dropping the rear knee onto it.
- Use stable hand support and less depth if balance is difficult. Stop if pain occurs.