Forward Lunge

The Forward Lunge is a beginner-level strength exercise that targets quads, glutes and supports hamstrings, core.

• Single-leg strength and balance that carry over to running, stairs and daily life.
• Works both legs independently, exposing and fixing imbalances.

1. 1

   Stand tall with feet hip-width apart and hands on your hips or at your sides.

2. 2

   Step forward with one leg and lower until both knees are bent to about 90 degrees.

3. 3

   Your front knee should track over your toes; your back knee hovers just above the floor.

4. 4

   Push off the front foot to return to standing, then repeat on the other leg.

• Keep your torso upright and core braced throughout.
• Take a big enough step so your front knee doesn’t shoot past your toes.
• Hold onto a wall or chair at first if balance is a challenge.

• Short steps that load the knee.
• Leaning forward and letting the back round.

• Warm up before starting and stop immediately if you feel sharp pain.

Hold a wall or chair for balance and take shorter steps until the pattern feels stable.

1. 1.Increase reps, add dumbbells by your sides, then try walking lunges.

General guidance — adjust based on your experience and goals.