Forward Lunge with Front Leg Extension
The Forward Lunge with Front Leg Extension is a compound exercise that mainly works the glutes & hips and quads, with help from the hamstrings. No equipment needed: it uses just your bodyweight.
Optional Equipment
Forward Lunge with Front Leg Extension Muscles Worked
Primary
Glutes (gluteus maximus); Quads (quadriceps femoris)
Secondary
Hamstrings
How to do the Forward Lunge with Front Leg Extension
Setup
Start standing tall with your feet hip-width apart and your hands resting on your hips or at your sides.
Execution
Take a controlled step forward with one leg, keeping your torso upright and your core engaged.
Lower your hips until both knees are bent at approximately a 90-degree angle, ensuring your front knee aligns tracking over your ankle.
Push through the heel of your front foot to drive yourself back up to the starting position.
As you return to standing, lift your knee or fully extend your leg forward, maintaining focus on balance and controlled movement.
Complete all target repetitions on one side before switching to the other leg.
Forward Lunge with Front Leg Extension FAQs
What muscles does the Forward Lunge with Front Leg Extension work?
The Forward Lunge with Front Leg Extension mainly works the glutes & hips and quads, with help from the hamstrings. The main muscles are the gluteus maximus and quadriceps femoris.
What equipment do you need for the Forward Lunge with Front Leg Extension?
None. The Forward Lunge with Front Leg Extension is a bodyweight exercise, so you can do it anywhere.
Is the Forward Lunge with Front Leg Extension a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Forward Lunge with Front Leg Extension go on?
It belongs on leg day in a push/pull/legs routine.
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