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Upper Legs · Weighted
Plate Forward Lunge
Plate Forward Lunge is an intermediate compound strength exercise that works the quads (upper legs), with the hamstrings and calves assisting. It needs a weighted. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Quads
- Body part
- Upper Legs
- Equipment
- Weighted
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Quadriceps
- Glutes
Secondary muscles
- Hamstrings
- Calves
How to do Plate Forward Lunge
- Hold a weight plate at your chest.
- Step forward into a lunge.
- Lower until both knees are at about 90 degrees.
- Push off the front foot to return, then switch legs.
Form tips
- Keep your front knee over your foot.
- Take a long enough step that your front heel stays down.
Plate Forward Lunge alternatives
More quads exercises
Plate Forward Lunge FAQ
What muscles does Plate Forward Lunge work?
Plate Forward Lunge mainly works the quads in the upper legs. The hamstrings and calves work as secondary muscles.
What equipment do you need for Plate Forward Lunge?
You need a weighted.
How many sets and reps of Plate Forward Lunge should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Plate Forward Lunge good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Plate Forward Lunge burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Plate Forward Lunge?
Other exercises for the quads include Bodyweight Forward Lunge, Bodyweight Pulse Forward Lunge, Dumbbell Goblet Forward Lunge and Jumping Lunge.
For developers
Use Plate Forward Lunge in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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