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Upper Legs · Body Weight
Bodyweight Forward Lunge
Bodyweight Forward Lunge is an intermediate compound strength exercise that works the quads (upper legs), with the hamstrings and calves assisting. It needs no equipment beyond your own body weight. 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
- Body Weight
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Quadriceps · Quadriceps Femoris
- Glutes · gluteus maximus, gluteus mideus
Secondary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Calves · Gastrocnemius, Soleus
How to do Bodyweight Forward Lunge
- 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.
Form tips
- Keep your core engaged and your torso upright to maintain balance and proper form.
- Ensure your front knee does not extend past your toes to avoid putting unnecessary strain on your knee.
- Perform the movement slowly and with control to maximize muscle activation and prevent injury.
Bodyweight Forward Lunge alternatives
More quads exercises
Bodyweight Forward Lunge FAQ
What muscles does Bodyweight Forward Lunge work?
Bodyweight Forward Lunge mainly works the quads in the upper legs (Quadriceps Femoris, gluteus maximus and gluteus mideus). The hamstrings and calves work as secondary muscles.
What equipment do you need for Bodyweight Forward Lunge?
None. Bodyweight Forward Lunge is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Bodyweight 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 Bodyweight 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 Bodyweight 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 Bodyweight Forward Lunge?
Other exercises for the quads include Plate Forward Lunge, Dumbbell Goblet Forward Lunge, Dumbbell Rear Lunge and Barbell Pause Lunge.
For developers
Use Bodyweight 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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