The Forward Lunge exercise is a lower body exercise that primarily targets the quadriceps, hamstrings, and glutes. It also engages the core for stability and balance. This exercise helps improve strength, stability, and mobility in the lower body.
How to perform
Step by step instructions for the Forward Lunge exercise:1. Start by standing tall with your feet hip-width apart and your hands on your hips or relaxed by your sides.
2. Take a step forward with your right foot, ensuring that your knee is directly above your ankle and your thigh is parallel to the ground. Your left leg should be extended behind you with your left knee hovering just above the floor.
3. Lower your body towards the ground by bending your right knee, keeping your chest upright and your core engaged.
4. Push through your right heel to return to the starting position.
5. Repeat the lunge on the other leg, stepping forward with your left foot this time.
6. Perform 8-12 repetitions on each leg for 2-3 sets.
Tips:
- Make sure your front knee does not go past your toes to prevent strain on the knee joint.
- Keep your core engaged and your back straight throughout the exercise.
- Focus on maintaining proper form and control in each lunge.
- To increase the difficulty, you can hold dumbbells at your sides or perform walking lunges moving forward with each step.
Equipment required
Body Weight
Body weight equipment includes items like resistance bands, stability balls, and suspension trainers. These tools are used for a wide range of exercises that focus on strength training, flexibility, balance, and stability. They are commonly used in bodyweight exercises that utilize the resistance of one's own body to build muscle and improve overall fitness.