How to do the Forward Lunge
Step by step
- Stand tall with feet hip-width apart.
- Step one foot forward into a long stride.
- Bend both knees to lower the back knee toward the floor.
- Keep your front knee over your ankle and your torso upright.
- Push off the front foot to step back to standing, then switch legs.
The thing people get wrong
Take a long enough step so the front knee stays over the ankle - a short step lets the knee shoot past the toes.
Coaching cue
Land softly on your whole front foot instead of stomping down on the heel.
Make it easier or harder
- Easier: Step backward into a reverse lunge instead; it is kinder on the knees and easier to balance.
- Harder: Pause for two seconds at the bottom of each lunge.
Muscles worked
- Primary: Quads, Glutes
- Secondary: Hamstrings, Core
What to do instead
Same job, different movement — useful if you don't have the equipment or it doesn't feel right today.
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.