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Intermediate
- Difficulty
- Intermediate
- Movement type
- Strength
- Primary muscles
- Glutes Quadriceps
- Equipment
- Bodyweight
Bodyweight Forward Lunge
4 steps Updated 29/08/2026
Bodyweight Forward Lunge is a bodyweight exercise targeting Quadriceps (Quadriceps Femoris), Glutes (gluteus maximus, gluteus mideus).
Step by step
How to perform it
- Stand with your feet shoulder-width apart and your hands on your hips or by your sides.
- Step forward with your right foot and lower your body by bending both knees, ensuring your front knee is aligned over your ankle and your back knee is close to the floor.
- Push through your front heel to return to the starting position.
- Repeat the movement with your left foot stepping forward, alternating legs.
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Variations and related exercises
4 Corners Curtsy
4 Corners Side Step
4 Punches Side Squat
4 Reverse Lunge and 4 Side Taps
Last updated: 29/08/2026
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Bodyweight Forward Lunge
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