How to Do a Front Lunge Exercise

A front lunge is an exercise that strengthens the quadriceps, gluteus and hamstring muscles. A longer, more exaggerated lunge targets the gluteus muscles while a short lunge targets the quadriceps. You can perform lunges with or without holding hand weights.

Instructions

Difficulty: Moderately Easy

1. Stand with feet slightly apart and toes pointing forward.
2. Step forward with one foot and plant it in front of you with the majority of your front weight supported by the front heel. Only the ball of the back foot should be on the ground--keep the back heel elevated. Keep torso and abdominal muscles straight with your shoulders comfortably back at all times.
3. Continue the forward stepping motion by bending both knees so that the front knee and front ankle are in line with each other. The knee of the back leg should be come close to but not touch the floor.
4. Drive upward with the front leg to come back to a standing position with feet slightly apart.
5. Repeat Steps 2 through 4 with the opposite leg.

Tips & Warnings

• As you become stronger and master the lunge technique, increase the difficulty by holding dumbbells in each hand while performing your front lunges.
• You can vary this exercise by performing it without alternating the legs. Instead, lunge forward and back with the same leg for a certain number of repetitions before moving on to the opposite leg.
• Perform your lunges on an incline to further increase difficulty.
• Consult a doctor before beginning any exercise program. This is particularly true of people with knee problems who are considering adding lunges to their exercise regimen.