How to Do Forward Lunge

Forward Lunge is a quads exercise using bodyweight, listed as intermediate in the A90 Training Club catalogue.

Also known as Bodyweight Forward Lunge.

Primary muscle

Quads

Equipment

Bodyweight

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Forward Lunge

  1. 01Stand with feet hip-width apart and take a large step forward with the right foot.
  2. 02Lower the hips until both knees are bent at approximately ninety-degree angles.
  3. 03Keep the torso upright and the back knee hovering just an inch above the floor.
  4. 04Push forcefully off the front foot to return to the starting standing position.
  5. 05Alternate legs for each repetition, ensuring the lead knee does not collapse inward.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Forward Lunge

Primary Stabiliser Inactive

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Primary movers

  • Quads Extends the knee, driving squats, lunges and jumps.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Maintain a vertical shin on the lead leg to ensure the load is distributed between the quads and the glutes.

Same coaching engine used inside the A90 app

05 / FAQ

Forward Lunge questions

What muscles does Forward Lunge work?

Forward Lunge is catalogued as a quads exercise in A90 Training Club, with the quads as its primary muscle group.

How do you do Forward Lunge correctly?

Stand with feet hip-width apart and take a large step forward with the right foot. Lower the hips until both knees are bent at approximately ninety-degree angles. Keep the torso upright and the back knee hovering just an inch above the floor. Push forcefully off the front foot to return to the starting standing position. Alternate legs for each repetition, ensuring the lead knee does not collapse inward.

What is the A90 coach tip for Forward Lunge?

Maintain a vertical shin on the lead leg to ensure the load is distributed between the quads and the glutes.

Is Forward Lunge suitable for beginners?

Forward Lunge is rated intermediate in the A90 Training Club catalogue.

Do you need equipment for Forward Lunge?

No. Forward Lunge is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes forward lunge into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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