Front Lunge(dumbbell or barbell)

Target Muscles Quadriceps, Hamstrings, glutes

Starting position

• Place a bar across the back of your shoulders or hold a pair of dumbbells at the sides of your body with arms fully extended (palms facing your body).
• Stand with your feet shoulder-width apart, toes pointing forwards. Lift your chest up and look straight ahead.

The Movement

• Take an exaggerated step forwards with your right leg, bending the knee and lowering your hips.
• Lower yourself until your right thigh is parallel to the floor and your knee is at an angle of 90°. Your left leg should be about 10-15 cm above the floor. Hold for a count of one.
• Push hard with your right leg to return to the starting position.
• Complete the desired number of repetitions; then repeat with the left leg leading.

Tips

• Keep your front knee positioned directly over your ankle - do not allow it to extend further forwards as this can cause strain to the knee.
• Keep your body erect throughout the movement - do not lean forwards.

Variations

Step length
A shorter step forwards places more emphasis on the quadriceps and a larger step forward places more emphasis on the gluteal and hamstring muscles.

Exercises for your Legs, Hips and Glutes Workouts.

Barbell Squat.

Dead Lift.

Leg Press.

Leg Extention.

Front Lunge (dumbbell or barbell).

Reverse Lunge.

Lying Leg Curl.

Straight-leg Dead Lift.

Standing Calf Raise.

One-leg Dumbbell Calf Raise.

Leg Press Machine Calf Press.