- Stand tall with your feet hip-width apart.
- Brace your core and keep your chest lifted.
- Step one foot forward into a lunge position.
- Lower your back knee toward the floor under control.
- Keep your front knee tracking in line with your toes.
- Lower until both knees are bent at approximately 90 degrees.
- Drive through your front foot to push back to standing.
- Bring your front foot back to meet your other foot.
- Repeat on the opposite leg.
- Continue alternating for the desired number of repetitions
PT Will Duru’s Perspective
The bodyweight forward lunge is a simple exercise for building leg strength, balance, and control.
I like this movement because it trains each leg separately and challenges your body to control the forward step.
It is useful for improving lower-body strength, coordination, and confidence with lunging movements.
Add bodyweight forward lunges to your training if you want stronger legs, better balance, improved glute strength, and better movement control.
About PT Will Duru
PT Will Duru is a Personal Trainer, Founder of the 12REPS strength training app, and holds a Sport and Exercise Science BSc (Hons).
Will has been featured in Men’s Health, The Times, The Telegraph, The Sun, Men’s Fitness, Coach, and i Newspaper.
Exercise Benefits
- Builds lower-body strength
- Strengthens the glutes and quadriceps
- Improves balance and coordination
- Supports knee and hip control
- Helps correct left-to-right imbalances
- Requires no equipment
- Works well for home workouts
Why Train the Legs?
Strong legs help you move better, train harder, and feel more stable during daily life.
Training your legs can help:
- Build lower-body strength
- Improve balance
- Support knee and hip stability
- Build stronger glutes and quads
- Improve walking and running strength
- Improve athletic performance
- Support better body composition
What Type of Workout Does This Exercise Fit Into?
The Bodyweight Forward Lunge works well in:
- Leg workouts
- Glute workouts
- Lower-body sessions
- Home workouts
- Bodyweight workouts
- Fat-loss circuits
- Functional fitness workouts
- Beginner strength programmes
Use it as a main leg exercise for beginners or as an accessory movement after squats and step-ups.
Sample Leg Workout Programme
Beginner Leg Workout
- Bodyweight Squat – 3 sets × 12 reps
- Bodyweight Forward Lunge – 3 sets × 10 reps per leg
- Bodyweight Step-Up – 3 sets × 10 reps per leg
- Glute Bridge – 3 sets × 12-15 reps
Intermediate Leg Workout
- Barbell Back Squat – 4 sets × 6-10 reps
- Bodyweight Forward Lunge – 3 sets × 12 reps per leg
- Cable Straight Bar RDL – 4 sets × 8-12 reps
- Cable Step-Ups – 3 sets × 10 reps per leg
- Standing Calf Raises – 4 sets × 15-20 reps
12REPS Coach Recommendation
Place Bodyweight Forward Lunges after your main squat movement.
A simple lower-body session could look like:
- Bodyweight Squat
- Bodyweight Forward Lunge
- Bodyweight Step-Up
- Glute Bridge
- Standing Calf Raises
Frequently Asked Questions
Are bodyweight forward lunges good for beginners?
Yes. Start slowly and focus on control.What muscles do bodyweight forward lunges work?
They mainly work the quadriceps, glutes, hamstrings, adductors, calves, and core.Are forward lunges harder than reverse lunges?
They can feel harder because you step forward and need more braking control.How far should I step forward?
Step far enough so both knees can bend comfortably while your front heel stays down.How many reps should I perform?
Aim for 8 to 12 reps per leg.