Forward Lunge

Description

How to Do Forward Lunge

1. 1
   Setup

   Stand tall with your feet hip-width apart, shoulders back, and core engaged, looking straight ahead.

2. 2

   Take a controlled step forward with one leg, ensuring your front foot lands flat and your knee tracks over your toes.

3. 3

   Lower your body until both knees are bent at approximately a 90-degree angle, with your front thigh parallel to the floor and your back knee hovering just above the ground.

4. 4

   Push off your front foot, driving through your heel and midfoot, to powerfully return to the starting standing position.

5. 5

   Alternate legs with each repetition, maintaining balance and control throughout the movement.

Tips

• Maintain an upright torso by keeping your core braced and shoulders pulled back throughout the lunge to protect your spine.
• Ensure your front knee stays aligned with your second and third toes, avoiding any inward or outward collapse to protect the knee joint.
• Focus on driving through the heel of your front foot when pushing back up to maximize glute and hamstring engagement.
• Take a long enough step forward to ensure your front knee doesn't go past your toes when you lower, which helps distribute weight evenly.

Common Mistakes

• ×Front knee caving in: Fix this by actively pushing your front knee outwards, engaging your glutes to keep it aligned with your toes.
• ×Leaning too far forward: Correct by keeping your chest up and torso upright, engaging your core to maintain a straight line from your head to your back knee.
• ×Taking too short a step: Remedy by stepping further forward so both knees can achieve a 90-degree angle, preventing excessive strain on the front knee.