Forward lunge (Split squat, Bodyweight lunge)

Muscles

• Gluteus maximus
• Semitendinosus
• Semimembranosus
• Biceps femoris (long)
• Rectus femoris
• Vastus medialis
• Vastus intermedius
• Vastus lateralis
• Flexor digitorum brevis
• Flexor digitorum longus
• Flexor hallucis longus
• Flexor hallucis brevis

Technique

1. Take a long step forward and bend your front leg.
2. Lower down until your back knee is just above the ground.
3. Push yourself back up to standing and repeat on the other side.

Form tips

1. Your front foot should point forward.
2. Your front knee should move forward in alignment with your toes.
3. Keep your torso upright.

Similar Exercises

• Half archer squat
• Reverse lunge
• Front-Staggered Squat
• Pigeon squat
• Lunge knee crunch

Equipment

• Ground (standing)