How to Do a Front Lunge Exercise

A front lunge can strengthen 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 hand weights.

Difficulty: Moderately Easy

Instructions

1. Stand with feet slightly apart and toes pointing forward.

2. Step forward with one foot and plant it in front of you. Support most of your front weight on your front heel. Only the ball of the back foot should be on the ground, and your back heel should be elevated. Keep your torso and abdomen forward and straight and your shoulders comfortably back.

3. Continue the forward stepping motion. Bend both knees so that the front knee and front ankle are in line with each other. The knee of the back leg should come close to the floor without touching it.

4. Drive upward with the front leg to return to a standing position with your 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 lunges.
• Vary this exercise by performing it without alternating your 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.

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