Forward Lunge

animated character showing how to do a forward lunge exercise.

One of the most practical exercises you can do, it’ll help you walk, run, and jump faster, stronger, and farther!

HOW TO DO IT:

  • Start standing upright, toes pointing forward
  • Step one foot forward about 2-3 feet
  • Once your front foot touches the ground, lower your rear knee toward the floor
  • Try to lightly touch the floor with your rear knee
  • Make sure your front knee does not extend forward past your toes (if it does, step further forward)
  • Drive your front heel into the ground to push yourself back up to starting position
  • Repeat, alternating leading legs – left, right, left, right
  • Keep toes pointing straight forward throughout the movement

MAKE IT COUNT:

  • Do as many as you can
  • Literally – don’t stop until you can’t safely complete another rep

MAKE IT EASIER:

  • Take shorter steps
  • Only lower rear knee slightly
  • Hold onto a stable chair or table to help keep your balance
  • Skip the stepping movement and do a Split Squat instead

MAKE IT HARDER:

  • Hold dumbbells in one or both hands
  • Bring rear knee down until it lightly taps the ground

MAKE IT FUN:

  • Share this with a friend so you have a workout buddy!

PRACTICAL USES:

  • Walking, running & jumping
  • Climbing stairs or steep trails
  • Cheerleading
  • Outsprinting your friends on a bike
  • Running with your luggage to catch a plane

DISCLAIMER: To reduce the risk of injury, before beginning this or any exercise program, please consult a healthcare provider to ensure you are able to safely participate in this or any exercise program. All exercise programs carry some risk of injury.

If you engage in this exercise or exercise program and/or use any information provided by Squirrel Fitness, LLC, regardless of where or how you access it, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Squirrel Fitness, LLC, from any and all claims or causes of action, known or unknown, arising out of your participation in activities with Squirrel Fitness, LLC.