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Forward Lunge Exercise 2023

The forward lunge exercise is a leg-strengthening exercise targeting multiple muscle groups, such as the quadriceps, hamstrings, glutes, and calf muscles.

  • It’s an excellent exercise for improving balance and coordination.

A forward lunge is an effective and easy-to-do exercise for your lower body.

  • This exercise doesn’t require specific equipment, so you can do it wherever you want and enjoy the benefits.
  • If you want to strengthen the quads, hamstrings, and glutes, then lunge slowly, but if you want to lose weight with this exercise, increase your speed as that raises your heart rate, which is ideal for losing weight.


The forward lunge is the seventh of the preparation drill exercises

  • This exercise promotes balance and develops leg strength. 
  • It prepares soldiers to use proper movement techniques to perform lifts such as litter carry.
Forward Lunge Exercise
Army Forward Lunge Exercise

Here is a breakdown of the movement conducted at a slow cadence.

Starting Position:

  • Straddle stance with hands on hips.


  • SLOW

Forward Lunge Movement Breakdown:

  1. Count One: Take a step forward with the left leg (the left heel should be 3 to 6 inches forward of the right foot).
    • Lunge forward, lowering the body and allowing the left knee to bend until the thigh is parallel to the ground.
    • Lean slightly forward, keeping the back straight. Do not look down, and do not bring the feet closer together.
  2. Count Two: Return to the starting position.
  3. Count Three: Repeat Count One with the right leg.
  4. Count Four: Return to the starting position.

Forward Lunges and Check Points:

  • Keep the abdominal muscles tight throughout the motion.
  • On counts 1 and 3, step straight forward, keeping the feet directed forward. When viewed from the front, the feet maintain their distance apart at the start and end of counts 1 and 3.
  • On counts 1 and 3, the rear knee bends but does not touch the ground. The heel of the rear foot should be off the ground.


  • The forward lunge exercise is always performed at a slow cadence. 
  • On counts 1 and 3, move into position in a controlled manner. Spring off the forward leg to return to the starting position. This avoids jerking the trunk to create momentum.

How to do Forward Lunges

You need to maintain good posture to do forward lunges. It is essential to refrain from wobbling or moving your hips forward.

Good posture and a balanced body are vital to doing the forward lunges correctly. Here is how to do forward lunges correctly:

  1. Stand Straight: Stand with your arms loosely hanging at your sides, feet hip-width apart.
  2. Step Forward: Move your hand to your hips to brace your core while taking a step forward. Slowly bring the forward step to the point that your thigh becomes parallel to the ground and your knee aligns with your toes.
  3. Lean Back Leg: Lean the other leg on the backside.
  4. Balance Weight: Put your entire weight on the front leg, using the other leg only to maintain balance, keeping your chest straight and tall.
  5. Return to Start: Press the front foot and return to the starting position.
  6. Switch Legs: Switch the legs and repeat the whole exercise.

Muscles Worked by the Forward Lunge Exercise 

Forward lunges target various muscle groups, including:

  • Quadriceps
  • Hamstrings
  • Hip Flexors
  • Adductor Muscles
  • Gluteus Maximus

The exercise works these muscles in your legs and increases your core stabilization. 

  • Forward lunges increase your core stability. With proper form, forward lunges engage the stabilizer muscles in your core and back.
  • A forward lunge is an excellent workout to strengthen the entire muscle group of your legs.

My Forward Lunge Workout Technique

I love forward lunges because they strengthen all the muscles responsible for forward movement; this means I will move better and more efficiently in walking and running. 

Here is how I do the forward lunges efficiently:

  • I usually start with my feet together and brace through my abs, allowing a natural curvature in my spine. 
  • I then take a big step forward, landing on my heel, not the toe, and drop my hip straight down. 
  • I then drive off my front heel to push back to the starting position. 
  • You can use your arms for balance. You can place them on your hips, wherever it works for you. 
  • Just ensure that when you step out, you’re landing on that front heel and pushing off that heel to return.

Benefits of Forward Lunges

Forward lunges offer several benefits, including:

  • Forward lunges are great for losing weight and toning your body.
  • It helps in better body alignment and improves posture.
  • It helps develop stable muscles, which help you gain better body balance. Putting your entire body weight on one leg strengthens your muscles and improves your body’s ability to balance. 

Drawbacks of Forward Lunges

As with every other exercise, an improper forward lunge can do more harm than good to your body, so make sure that you maintain the correct posture.

Some potential drawbacks include the following:

  • A far-off lunge can make you lose balance and put too much weight on the forward leg that it cannot bear. This can cause muscle strain, extreme pain, and even tear the ligaments. 
  • If the posture isn’t maintained and the heels aren’t pressed firmly against the floor, you can strain your ankle and hurt the lower muscles of the rear leg. 

Practicing forward lunges properly is essential to reap the benefits and avoid potential risks. 

George N.