Forward Lunge

SquatBWDB

Stepping forward into a lunge and returning to the start position (not continuing to walk). Greater eccentric quad/hamstring deceleration demand than the reverse lunge.

Demo: Exercise Library

Sets

3

Reps

10-12 per side

Rest

1 min

Contraindications

Higher eccentric knee-flexion demand on impact than the reverse lunge — build up gradually if managing anterior knee pain.

Setup

Stand tall, optionally holding dumbbells at the sides.

Execution

  1. 1Step forward into a long stride
  2. 2Decelerate and lower the back knee toward the floor
  3. 3Keep the front shin as vertical as possible
  4. 4Drive back off the front foot to return to the start
  5. 5Repeat on the same leg or alternate

Key cues

  • Control the deceleration on the way down
  • Front knee tracks over the ankle
  • Chest up
  • Push back off the front foot to return
  • Land softly on each step

Common faults

  • Landing hard/uncontrolled on the front foot
  • Knee valgus on impact
  • Torso leaning forward
  • Overstriding or understriding
  • Losing balance on the return step

Tweaks

  • Slow the eccentric intentionally for control work
  • Add dumbbells for load
  • Use for athletes needing deceleration training

Regressions

Reverse Lunge

Progressions

Walking Lunge

Muscles

Primary: Quadriceps, Gluteus Maximus

Secondary: Hamstrings, Core

Notes

Commonly used in athletic training for its eccentric deceleration demand, mimicking sport-specific landing mechanics.

Sources

Attribution: NSCA