Quads · Beginner · No equipment

Forward Lunge

Quads · also Glutes

How to do it

• Stand tall, feet together, shoulders down and back, abs braced
• Take a long step forward and land heel first
• Drop your hips straight down until the front thigh is about parallel
• Keep the front knee over the ankle and the back heel lifted
• Push through the front heel to step back to standing

Common mistake

✕ STEPPING TOO SHORT → ✓ LONGER STEP, SHIN NEAR VERTICAL

Starting point: 3 sets × 8–12 per side, 75s rest.

In the app: rotate the 3D model, slow it down and watch the mistake next to the correct form.

Cues checked against: acefitness.org, nsca.com.