Forward Lunge
Use dumbbells to lunge. Step out, lower under control, and return. Targets quads, hamstrings, and glutes; easy to fix left–right imbalances. Build stronger legs and glutes.
Basic Info
- Primary Muscle Group
- Legs
- Detailed Muscles
- Quadriceps / Hamstrings / Glutes
- Equipment
- Dumbbell
- Also Known As
- フロントランジ
How to Perform
- Set your stance and brace your core.
- Bend hips and knees together to lower.
- Push through your full foot to stand.
Form Tips
- Track knees with toes
- Keep your chest up
- Keep heels grounded
Pro Tips
- Warm up hips and ankles before heavier sets.
- Use safety settings when training with high loads.
Rep Guide
General guidelines. Adjust based on your goal, experience, and condition.
- Strength: 1-5 reps
- Hypertrophy: 6-12 reps
- Endurance: 13-20 reps
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