How to do the Forward Lunge (male)
Forward Lunge (male) is an intermediate multi-joint compound pushing exercise targeting the Glutes in the Upper Legs region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Quadriceps and Hamstrings.
Forward Lunge (male) demonstration · © GymiaFit
Forward Lunge (male) at a glance
- Primary muscles
- Glutes
- Secondary muscles
- Quadriceps, Hamstrings, Calves
- Equipment
- Body Weight
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Push
Forward Lunge (male) step by step
- 1Stand with your feet hip-width apart and hands on your hips.
- 2Take a big step forward with your right foot, lowering your body into a lunge position.
- 3Bend your right knee to about 90 degrees, keeping your knee aligned with your ankle.
- 4Push off with your right foot and return to the starting position.
- 5Repeat with your left leg, alternating sides for the desired number of repetitions.
Forward Lunge (male) — questions
What muscles does the Forward Lunge (male) work?
The Forward Lunge (male) primarily targets the Glutes. It also recruits the Quadriceps, Hamstrings, Calves as secondary movers.
What equipment do I need for the Forward Lunge (male)?
None — the Forward Lunge (male) uses your bodyweight only, so it works at home with nothing but floor space.
Is the Forward Lunge (male) suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Forward Lunge (male)?
Bodyweight Drop Jump Squat, Curtsey Squat, Jump Squat train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Forward Lunge (male) demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.