All Exercises
Forward Lunges
Develops lower-body strength and balance by targeting the glutes and quadriceps through alternating forward steps.
Last updated
Main Muscles
- Glutes
- Quadriceps
Supporting Muscles
- Hamstrings
- Abs
- Calves
Share
How to perform
- Stand tall holding an AguaForce weight in each hand at your sides
- Step forward with one leg and lower your hips until both knees are bent around 90 degrees
- Keep your torso upright and front knee over your ankle
- Push off your front foot to return to standing, then alternate legs
Tips
- Take a controlled step rather than lunging too far forward
- Keep your core engaged to stay balanced
Forward Lunges FAQ
What muscles do forward lunges work?
Forward lunges mainly work your glutes and quadriceps, with your hamstrings, abs and calves supporting the movement.
How much water should I put in the weight for forward lunges?
Fill both AguaForce weights to about 3–6 lb each, using the molded fill lines. Start at the low end if you're new to strength training, and pick a level where the last few reps feel hard but your form stays clean. When that gets easy, add about half a cup of water, roughly a quarter pound.
How many sets and reps of forward lunges should I do?
Aim for 3 sets of 10 reps per leg, resting 45–60 seconds between sets. The CDC recommends muscle-strengthening activity at least 2 days a week, so 2–3 non-consecutive days is a good target.