Lunge - Forward

Lunge - Forward

Difficulty level: Beginner | Muscle Group(s): Core, Glutes, Hamstrings, Legs, Quadriceps | Modality: Strength


  • Functional leg strength.
  • Ankle stabilization and ROM.
  • Proprioception.
  • Lumbo-pelvic-hip Complex functional strength.


  • Stand in proper alignment with hands on hips.
  • Place feet straight ahead and shoulder width apart.


  • From optimal postural alignment, draw your lower abdomen inward toward your spine (activating the deep stabilizing mechanism).
  • While maintaining optimal spinal alignment, step forward and descend slowly by bending at the hips, knees and ankles.
  • During the descent maintain weight distribution between the heels and mid-foot.
  • Do not allow the feet to cave inward or shift outward.
  • The knees should track between the first and second toes.
  • Perform downward reps slowly and concentrate on the descent and the alignment of your body.
  • Only descend down as far as you can maintain optimal alignment throughout the entire kinetic chain.
  • Keep upper torso erect. Leaning forward is potentially injurious to the spine, knee and ankle.
  • Note: Leaning forward may be an indication of poor hip joint flexibility and a weak core. While maintaining tone in the lower abdomen (transversus, etc.) and optimal kinetic chain