📖 Static demo — read-only snapshot

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Forward Lunge

Draftstrength85%intermediate⬤ moderate evidence
View FHIR resourceFHIR R4 ActivityDefinition — the interoperable form of this exercise

Positions & Range of Motion

Start
standing tall with feet hip-width, trunk erect
End
split-stance lunge with the front shin vertical and the back knee lowered toward the floor, trunk upright
Range of Motion
front hip and knee flexion ~0–90° with trailing-hip extension; trunk translates straight down then straight up

How to Perform

Step forward into a lunge, lowering the back knee toward the floor, then drive back to standing.

Watch on YouTube↗

Opens a YouTube search for “Forward Lunge”

Starting position: standing

Coaching Cues

  1. 1

    Tall trunk, vertical front shin — glute drives the return

    (verbal)
  2. 2

    Lower the back knee toward the floor

    (verbal)
  3. 3

    Drive the front heel into the ground to stand up

    (verbal)
  4. 4

    Trunk rises like an elevator — straight up, straight down

    (visual)

Evidence-Based Dosing & EMG Data

Recommended Dosing

3×10/leg, 2×/week.

EMG Activation Data

>45% MVIC VMO during lunges [Ekstrom 2007].

Muscles Involved (7)

Primary Movers

Quadriceps Femoris— >45% MVIC VMO
Gluteus Maximus

Secondary Movers

Adductor Group (Longus/Brevis/Magnus)

Stabilizers

Hamstrings (Group)
Gluteus Medius

Lengthened / Stretched

Iliopsoas— AUDIT: Trailing-leg hip extension passively stretches the rear hip flexors; front leg is the mover.
Rectus Femoris— AUDIT: Trailing hip extension with knee flexion passively lengthens the biarticular RF on the rear leg.

Easier Variations ↓

1

Split Squat

Stationary split stance instead of stepping.

Harder Variations ↑

1

Walking Lunge

Alternate forward lunges while walking.

2

Weighted Lunge

Dumbbells or barbell.

Target Movements (4)

Hip FlexionHip Joint (Coxofemoral)
Hip ExtensionHip Joint (Coxofemoral)
Knee FlexionTibiofemoral Joint
Knee ExtensionTibiofemoral Joint

Why This Exercise Matters

Everyday activities this exercise helps you do — essential means it directly trains the capacity the task needs:

Stair ClimbingessentialSquat to StandSingle-Leg BalanceWalking

Goals This Helps With

Rehab, performance, prevention, and mobility goals this exercise supports — essential means it's a cornerstone:

Improve Single-Leg StrengthperformancePatellofemoral (Knee) Painrehab⚠Knee OsteoarthritisrehabFall Preventionprevention