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EXERCISE PDF

Bodyweight Forward Lunge

Step forward, lower and push back to standing. This bodyweight exercise trains the legs while practising balance during a weight shift.

English PDF guide

Review the movement and cautions alongside the original exercise PDF.

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Bodyweight Forward Lunge: English PDF page 1 of 2
Bodyweight Forward Lunge: English PDF page 1 of 2
Bodyweight Forward Lunge: English PDF page 2 of 2
Bodyweight Forward Lunge: English PDF page 2 of 2

Review the movement

Left to right: set up → step forward and lower → return to standing
Left to right: set up → step forward and lower → return to standing

Muscles used

Main muscles

  • Quadriceps
  • Gluteus maximus

Assisting & stabilizing muscles

  • Hamstrings and calves (assist movement)
  • Hip stabilizers and trunk muscles (control balance)

How to perform

  1. Stand hip-width, look ahead and gently brace, with hands on your hips.
  2. Step forward with lateral space between the feet. Land softly through the heel, then load the whole front foot.
  3. Inhale and bend both knees. Keep the front foot flat, knee following toes and rear heel raised; lower to a controlled depth.
  4. Exhale and push through the whole front foot to return to standing. Keep your pelvis steady and alternate sides.

Cautions

  • 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.
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