How to Do a Front Lunge Exercise

Looking to build legs and glutes of steel? Well, look no further than the forward or front lunge! Front lunges are a great way to build a strong foundation in your legs, with benefits that carry over into other athletics such as running, activities like hiking, or just in your daily life. It’s also a pretty easy exercise to understand, but it’s important that you do it right. Once you’ve mastered the basic technique, there are a variety of ways you can make the exercise more challenging.

Method 1

Method 1 of 2:

Basic Exercise

Keep your weight evenly distributed and your feet at just about hip-width apart so you’re nice and balanced. Let your arms hang straight and loosely at your sides.^{[1]XResearch source}
2
Take a big step forward and clasp your hands in front of you. Step forward with 1 foot so you’re standing in a split stance. Bring your hands in front of your chest and clasp them together to help you balance.^{[2]XResearch source}
- You can also place your hands on your hips as an alternative.
Advertisement
3
Lower down until your knees form 90-degree angles. Keep your feet firmly planted, with 1 foot forward and 1 back, and carefully lower your hips down to the ground with control. Allow your knees to bend and continue lowering until both of your knees form a 90-degree angle. Keep your chest tall and your shoulders stacked over your hips.^{[3]XResearch source}
- Don’t allow your front knee to move too far past your toe and avoid having your front heel coming off the ground.
- Resist the urge to lean forward or you could lose your balance.
4
Drive off of your front heel to push yourself back to standing. Work your quads and glutes by pushing off of the ground with your front leg. Continue driving until your legs are straight and you’re standing all the way up. Then, bring your front leg back to the starting position to complete 1 repetition.^{[4]XResearch source}
- Try not to push from the front of your foot or your toes, which can make balancing more difficult.
5
Shoot for 3 sets of 8-12 reps on each leg. You can do all your reps on 1 leg and then switch to really work your quads and glutes, or you can alternate between legs on each rep. Take a short 1-minute break between each set to allow your legs to recover. Aim for 3 working sets of front lunges to give your legs a killer workout.^{[5]XResearch source}
- If you’re just starting out, shoot for 5 reps and work your way up.
Advertisement

Method 2

Method 2 of 2:

Variations and Progressions

1
Reach forward when you lunge to target your glutes. Stand up tall, step 1 foot forward, and sink your hips so your legs are at a 90-degree angle. Lean your body forward and reach your hands to touch the floor on each side of your front foot. Then, push off your front leg to return to the starting position and complete a rep.^{[6]XResearch source}
- This movement takes the load off of your lumbar muscles, making it easier on your back. It also forces your glutes and hamstrings to do more work.
- 3 sets of 8-12 reps is a great glute workout.
2
Try walking lunges to challenge your balance. Stand with your feet about shoulder-width apart for a little extra stability. Place your hands on your hips and step forward with 1 leg. Drop your hips so your knees are at a 90-degree angle. Then, push with your front leg to move forward, then bring your back leg to meet your front as you return to a standing position. Take another forward lunge with your other leg and alternate back and forth as you move across the room.^{[7]XResearch source}
- Walking lunges require a little more stability, making it a great way to improve your balance and work your legs at the same time.^{[8]XResearch source}
- Shoot for 8-12 steps on each leg.
3
Hold 2 dumbbells to add weight to your lunge. Pick up 2 dumbbells you can comfortably hold. If you’re brand new, maybe stick to the 5–10 lb (2.3–4.5 kg) range. Stand up tall and hold the dumbbells at your side. Step forward into a lunge position and then drive off of your front leg to return to the starting position. Shoot for 8-12 reps on each leg.^{[9]XResearch source}
- The extra weight challenges your muscles and balance.
- Don’t use a weight that’s too heavy for you. Focus on good form and quality reps.
4
Step backward into a reverse lunge to mix it up. A reverse lunge targets your glutes just a tad more than stepping forward into a lunge, so it’s a nice variation to mix into your routine. Stand up tall and take a step back with 1 leg so you’re standing in a split stance. Lower your hips down until your knees form a 90-degree bend. Then, push through the heel of your front leg to return back to the starting position.^{[10]XResearch source}
- Try 2-3 sets of 8-12 reps, or mix in a set with your forward lunges to work your legs from multiple angles.
5
Do bicep curls with dumbbells while you lunge. Work your upper body at the same time as your legs. Grab 2 dumbbells you can comfortably hold. Stand tall and hold them at your sides. Step into a split stance with 1 foot forward and 1 foot back. Sink your hips until your knees form a 90-degree angle. As you lunge, curl the dumbbells up to your shoulder and lower them as you drive off your lead foot to stand and return to the starting position.^{[11]XResearch source}
- You can hold 2 dumbbells or try holding 1 to challenge your balance.
- Make sure you choose a weight you can curl as many times as you can lunge. Aim for 3 sets of 8-12 reps to give your legs and arms a great workout.
Advertisement

Expert Q&A

Search

Add New Question

Question
What mistake should I avoid while doing lunges?
Francisco Gomez
Fitness Coach
Francisco Gomez is the Head Coach at the FIT Potato Gym, a training gym established in 2001 in the San Francisco Bay Area. Francisco is a former competitive runner who helps endurance athletes train for major marathons like the Boston Marathon. Francisco specializes in Injury Rehab, Flexibility, Marathon Training, and Senior Fitness. He has a B.S. in Nutrition and Exercise Physiology & Running.
Francisco Gomez
Fitness Coach
Expert Answer
Keep your knee behind your toes when you get into the lunge position. That way, you work your quads and hips without stressing your knee as much.
Thanks! We're glad this was helpful.
Thank you for your feedback.
If How.com.vn has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission.Support How.com.vn
Yes No
Not Helpful 0 Helpful 0
Question
Do I have to use the barbells?
Community Answer
Not at all. In fact, beginners are better off practicing without them first. You can always incorporate the weights later when you're at a more advanced stage of fitness.
Thanks! We're glad this was helpful.
Thank you for your feedback.
If How.com.vn has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission.Support How.com.vn
Yes No
Not Helpful 0 Helpful 6