forward lunges Muscles Worked

Forward lunges are a lower body squat pattern exercise that primarily target the quadriceps. They put more emphasis on the front leg that is lunging forward, so they’re a good introductory move to single-leg exercises.

Diagram of primary and secondary muscles worked from Forward lunges

Muscles Targeted

Primary Muscles

Quads Hamstrings Glutes

Secondary Muscles

Calves Abs

How to do Forward lunges

Begin standing with the feet together and your hands on your hips.

With one foot, take a large step forward as you lunge down bringing the back knee down toward the ground.

Once the back knee is about an inch off the ground, reverse the motion as you shift your weight toward the back leg and stand back upright with the feet together again.

Repeat for the desired repetitions, alternating legs.


Animation of how to do Forward lunges