鍛錬How to do Forward lunge
Forward lunge works the Quads, glutes, hamstrings with no equipment. Key cue: “Big step forward. Torso upright, back knee toward the floor”
Steps
- Stand with feet hip-width apart
- Take a big step forward and bend both knees to about 90°
- Push off your front foot to return
- Repeat on the other leg. Keep alternating
How many: 8–10 reps per side
Muscles worked
Quads, glutes, hamstrings
Common mistakes
- Front knee shooting far past your toes
- Torso tipping forward
- Steps too short
Easier or harder
| Easier | Take a shorter step and don't sink as low |
|---|---|
| Harder | Walking lunges: keep stepping forward instead of returning |
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More legs exercises
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Results are rough estimates from general formulas, not medical advice. If you have a medical condition, are pregnant or breastfeeding, or are under treatment, talk to your doctor before you start. Stop right away if anything hurts.