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Forward lunge
A step forward and a descent until both knees bend to right angles, the back one just above the floor. The first single-leg exercise on the way to the pistol squat.
- Level
- Start
- Equipment
- No equipment
- Measure
- reps
- Tempo
- 2-1-1-0 (down, pause, up, pause)
quadsgluteshamstringscore
Technique
- Take a long step forward, trunk upright, arms relaxed.
- Lower until the front thigh is horizontal and the back knee just above the floor.
- Push off the front foot back to standing, repeat on the other leg.
Common mistakes
- Front knee caving in.
- Step too short: the knee travels far past the toes and the heel lifts.
The 3D model is in Pro
The diagrams and notes on this site are free. Pro adds what you need to actually train.
- 3D model of every exercise: rotate the camera, male or female body
- Working muscles highlighted on the model in every phase
- All progression paths with sets, targets and rest
- Training log, level passes, records and charts
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