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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.


  • 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.


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.
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