Skip to content
Vytal
ScanTrainingBodyWidgetsInsightsFAQ
Open appSign inGet started
Vytal

Every meal. Every set. One clear picture.

Popular foods

  • Chicken breast
  • Egg
  • Rolled oats
  • All 800+ foods

Popular exercises

  • Barbell bench press
  • Barbell full squat
  • Barbell deadlift
  • All 1,500+ exercises

Workout plans

  • Push / Pull / Legs
  • Hyrox Prep
  • 4-Day Upper / Lower
  • All 40+ plans

Help

  • FAQ
  • Contact

© 2026 Vytal

PrivacyCookiesTerms
All exercises

Forward lunge

Beginner

Forward lunge is a compound bodyweight exercise for the quads, also working the glutes, hamstrings, and calves.

Trained one side at a time.

What it works

Primary muscle

Quads

Also works

GlutesHamstringsCalves

Equipment
Bodyweight
Movement
Legs
Type
Compound
Logged as
Reps
Suggested rest
1 min

How to do it

  1. 1Stand with your feet hip-width apart and hands on your hips.
  2. 2Take a big step forward with your right foot, lowering your body into a lunge position.
  3. 3Bend your right knee to about 90 degrees, keeping your knee aligned with your ankle.
  4. 4Push off with your right foot and return to the starting position.
  5. 5Repeat with your left leg, alternating sides for the desired number of repetitions.

What to do instead

  • Dumbbell contralateral forward lungeDumbbell
  • Walking lungeBodyweight
  • Barbell lungeBarbell
  • Dumbbell lungeDumbbell
  • Barbell lateral lungeBarbell
  • Barbell rear lungeBarbell

Harder variations

  • Barbell lateral lungeBarbell
  • Barbell lungeBarbell
  • Barbell rear lungeBarbell
Logged today · 1 min restForward lunge

Track it in Vytal, free

Log every set, run the rest timer between them, and keep every personal record you beat.

Create free account

More Legs exercises

  • 90/90 hip stretchBodyweight
  • 90/90 hip switchBodyweight
  • All fours squad stretchBodyweight
  • Ankle circlesBodyweight
  • Aqua cyclingMachine
  • Arms apart circular toe touchBodyweight