# Bodyweight Forward Lunge

A bodyweight lunge where you step forward from a feet-together stance and lower until both knees bend. Trains the quads and glutes one leg at a time and builds balance without any load.

- Beginner · Compound
- Equipment: 
- HD video: https://media.seto.fit/exercises/lunges-same-leg-side-view-bodyweight/video/male.mp4
- HTML: https://seto.fit/exercises/bodyweight-forward-lunge/

## Muscles worked

- Quads: 9/10
- Glutes: 8/10
- Hamstrings: 5/10
- Hip adductors: 5/10
- Calves: 3/10
- Hip abductors: 3/10

## How to do the Bodyweight Forward Lunge

1. Stand with feet together, hands on your hips.
2. Step forward with one leg, bending both knees to lower your body.
3. Keep your front knee pointing the same way as your front foot.
4. Push off your front foot to return to the starting position.
5. Finish reps, then switch sides.

### Full technique — 7 steps

1. Stand tall with your feet together and your hands on your hips.
2. Tighten your stomach and take a long step forward with one leg.
3. Lower straight down by bending the front knee and hip until the back knee nears the floor.
4. Keep your front foot flat and your front knee pointing the same way as that foot.
5. Let the rear heel rise so you balance on the ball of the back foot.
6. Drive through the whole front foot to push yourself back to the starting position.
7. Complete all reps on one side before switching legs.

## Common mistakes

- Taking too short a step
- Pushing off the rear foot instead of loading the front leg.
- Front heel lifting off floor
- Torso collapsing forward
- Back knee barely bending

## Form cues

- Step long enough
- Stay tall through torso
- Front foot stays planted
- Lower straight down
- Knee points where foot points

## How much to do

- **Strength**: 3–4 sets of 8–12 reps · rest 1 min 30 s · 2 reps in reserve · lower 2 s, lift 1 s
- **Muscle growth**: 3–4 sets of 10–15 reps · rest 1 min 15 s · 2–3 reps in reserve · lower 2 s, lift 1 s
- **Endurance** (best fit): 2–3 sets of 15–25 reps · rest 45 s · 3–4 reps in reserve · lower 1 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Dumbbells**: [Dumbbell Front Rack Lunge](https://seto.fit/exercises/dumbbell-front-rack-lunge/), [Dumbbell Overhead Lunge](https://seto.fit/exercises/dumbbell-overhead-lunge/)
- **Weight plates**: [Bodyweight Deficit Reverse Lunge](https://seto.fit/exercises/bodyweight-deficit-reverse-lunge/), [Plate Forward Lunge](https://seto.fit/exercises/plate-forward-lunge/)
- **Barbell**: [Barbell Reverse Lunge](https://seto.fit/exercises/barbell-reverse-lunge/), [Barbell Overhead Lunge](https://seto.fit/exercises/barbell-overhead-lunge/)
- **Kettlebell**: [Kettlebell Reverse Lunge](https://seto.fit/exercises/kettlebell-reverse-lunge/), [Goblet Side Squat](https://seto.fit/exercises/goblet-side-squat/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Archer Reverse Lunge](https://seto.fit/exercises/archer-reverse-lunge/) — 45% of bodyweight
- Easier: [Bodyweight Lateral Lunge](https://seto.fit/exercises/bodyweight-lateral-lunge/) — 50% of bodyweight
- **This exercise: Bodyweight Forward Lunge — 55% of bodyweight**
- Harder: [Forward Lunge](https://seto.fit/exercises/forward-lunge/) — Beginner
- Harder: [Bulgarian Split Squat](https://seto.fit/exercises/bulgarian-split-squat/) — Intermediate

## Quick answers

### What muscles does the Bodyweight Forward Lunge work?

Primary: Quads 9/10, Glutes 8/10. Also works: Hamstrings 5/10, Hip adductors 5/10, Calves 3/10, Hip abductors 3/10.

### When should I do the Bodyweight Forward Lunge in a workout?

Accessory. Goes after the main lifts. ≈ 7 min with rest.

### How many sets and reps of the Bodyweight Forward Lunge?

Strength: 3–4 sets of 8–12 reps, rest 1 min 30 s, 2 reps in reserve. Muscle growth: 3–4 sets of 10–15 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–25 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Bodyweight Forward Lunge?

Dumbbells: Dumbbell Front Rack Lunge, Dumbbell Overhead Lunge. Weight plates: Bodyweight Deficit Reverse Lunge, Plate Forward Lunge. Barbell: Barbell Reverse Lunge, Barbell Overhead Lunge. Kettlebell: Kettlebell Reverse Lunge, Goblet Side Squat.

### What is an easier version of the Bodyweight Forward Lunge?

Bodyweight Lateral Lunge (50% of bodyweight), Archer Reverse Lunge (45% of bodyweight).

### What is a harder version of the Bodyweight Forward Lunge?

Forward Lunge (Beginner), Bulgarian Split Squat (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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