How to Do a Front Lunge Exercise

Four Methods:Getting in the Starting PositionPerforming the ExerciseAdvanced VersionFrequency

This low-intensity exercise focuses on your quads, hamstrings, calves, hips, and glutes, but is also beneficial for your lower back and abs.

Method 1
Getting in the Starting Position

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    Stand up straight. Make sure that your feet are hip-width apart.
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    Hold barbells at your sides. Make sure that your shoulders are relaxed.
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    Take a big step forward with your right leg. You should now be standing with one foot in front of the other.

Method 2
Performing the Exercise

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    Bend your front (right) knee so that it is at a 90 degree angle with the floor. Your back (left) knee should be almost touching the floor.
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    Keep your weight on your front (right) heel. Contract your front (right) quad along with your hamstrings and glutes to push yourself back up to the starting position. Focus on doing each rep slowly and steadily to avoid knee strain.
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    Repeat these motions on your left side. Alternate sides with each rep.

Method 3
Advanced Version

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    To make this exercise more challenging you can use heavier weights.
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    You can also begin holding each lunge for a little longer as you get stronger.

Method 4

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    Do 15 to 20 repetitions of this exercise per set on each side. Repeat until you've completed 2 to 4 sets.
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    In order to start seeing/feeling results, aim to do 3 sets 4 days a week for 5 weeks. For faster results, increase the number of sets/times per week you do this exercise. As you build strength, increase the weight of your barbells and decrease your number of reps.


  • The benefits of these exercises are increased strength and flexibility in your quads, hamstrings, calves, hips, lower back, glutes, and abs.
  • To make this exercise less challenging you can do it without the barbells. Instead, place your hands on your hips or leave them relaxed at your sides.


  • Potential injuries, specifically to the knees, may be incurred if this exercise is performed incorrectly.
  • Those with poor balance and poor knees should be careful when performing this exercise.

Things You Need

  • Dumbbells (optional)
  • Water bottles (optional)
  • Towel (optional)

Article Info

Categories: Warm Ups Stretching and Flexibility