Exercise library
Quads · Dumbbell
Forward Lunge
Difficulty
Beginner
Sets
3–4
Reps
8–12/side
Equipment
Dumbbell
Target muscles
Primary Quads
Secondary: Glutes
Variations
- · Tempo Forward Lunge
- · Paused Forward Lunge
- · Single-arm/side Forward Lunge
Proper form
- 01 Keep the torso tall with a braced core.
- 02 Step so the front shin stays roughly vertical at the bottom.
- 03 Lower the back knee under control to just above the floor.
- 04 Push through the whole front foot to stand.
Common mistakes
- × Letting the front knee cave inward.
- × Taking too short a stride and stressing the knee.
- × Rushing reps and losing balance.
Tips
- ✓ Master bodyweight reps before loading heavy.
- ✓ Alternate legs or complete all reps on one side per set based on the program.
- ✓ Add tempo work when balance is the limiter.
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