Quads
Forward Lunge
The Forward Lunge is a strength exercise with dumbbells for your quads. Share of the load in the Zulta muscle model: gluteus maximus 21%, quads (vastus lateralis) 17% and quads (vastus medialis) 15%.
Also known as: uitvalspas, walking lunge forward
How to do it
- Stand tall with the feet hip-width and a dumbbell in each hand at your sides.
- Take a long step forward, landing heel first.
- Lower until the front thigh is parallel and the back knee is just above the floor.
- Push hard through the front heel to step back to the start.
- Alternate legs each rep.
Tips
- Land softly and brake with the front leg before you lower.
- Keep the torso upright over the hips.
Common mistakes
- Taking a short step so the front knee travels far past the toes.
- Needing several small steps to get back to the start.
- Letting the torso fall forward on landing.
Muscles worked by the Forward Lunge
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Stepping forward means braking with the quads. A split stance loads the front leg's quads and glute max, the glute medius and adductors keep the knee and pelvis in line, and the trunk resists the narrow base.
Forward Lunge alternatives
Same equipment
Different equipment
No equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Forward Lunge work?
Mainly the gluteus maximus, quads (vastus lateralis) and quads (vastus medialis). The gluteus medius, adductors and quads (rectus femoris) assist.
Is the Forward Lunge good for beginners?
Yes. The Forward Lunge is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Forward Lunge?
For example the Barbell Lunge, Barbell Walking Lunge and Kettlebell Goblet Lunge. They train mostly the same muscles, some with different equipment.
How do you make the Forward Lunge harder?
Add weight or reps, or move on to the Barbell Lunge and Barbell Walking Lunge.
Log your sets in Zulta
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