Lunge Forward

General description: Lunge forward (forward lunge) is a dynamic one-legged leg exercise where you take a step forward, bend through your knees until both are about 90 degrees, and then push back to the starting position. Unlike the reverse lunge, here you step forward instead of backward. The forward lunge puts more emphasis on braking (eccentric control) and is more functional for forward movements, but can also cause more knee stress.

Purpose of the exercise

Strength exercise for the quadriceps, glutes, hamstrings and core stabilisers. Improves single-leg strength, dynamic balance and eccentric control during braking. Also effective for developing forward motion control, improving gait and sports-specific strength development.

Supplies

• Sufficient space to step forward (at least 2 metres)
• Flat, stable surface
• Optional: dumbbells, barbells or kettlebells for resistance
• Optional: wall for balance (beginners)

Starting position

1. Stand upright with feet hip-width apart
2. Keep your arms next to your body or on hips
3. Or: hold dumbbells in both hands
4. Keep your torso upright
5. Tighten your core
6. Looking forward

Implementation

1. Take a step forward with one leg (60-90 cm)
2. Land with your whole foot on the ground
3. Bend both knees and lower your body
4. Descend until your front thigh is parallel to the ground
5. Your back knee comes almost to the ground
6. Keep your front knee above or behind your front ankle
7. Keep your torso upright
8. Push back explosively via your front heel
9. Bring your front leg back to starting position
10. Switch legs or complete all reps on one side

Points of interest

• ✓ Land controlled on your front foot (brake the movement)
• ✓ Keep your front knee in line with your front foot
• ✓ Keep your torso upright during movement
• ✓ Push back forcefully via your front heel
• ✓ Keep your core taut for stability
• ✓ Breathe in when stepping, out when pushing back
• ✗ Avoid putting your front knee too far past your toes
• ✗ Don't let your front knee fall inwards
• ✗ Don't lean too far forward
• ✗ Don't let your back knee bang hard on the ground
• ✗ Don't jump back - push checked
• ✗ Don't lose your balance during the step

When this exercise?

This exercise is suitable for athletes who want to develop forward motion control and braking power. Ideal for athletes in forward sports (football, basketball, tennis). Very effective for improving eccentric quad control. Perfect as an accessory leg exercise after squats or deadlifts. Also valuable in rehabilitation after knee injuries to restore forward motion control (in consultation with physiotherapist). Suitable as a functional exercise for runners. In patellofemoral complaints often better to use reverse lunges. Start with bodyweight and focus on controlled landing.