Exercise guide · Beginner · Compound

Forward Lunge (Male): How to Do It & Muscles Worked

The forward lunge is a bodyweight exercise targeting the glutes, with secondary emphasis on the quadriceps, hamstrings, and calves. It involves stepping forward into a lunge position and returning to standing, alternating legs.

Primary muscles
Glutes
Secondary muscles
Hamstrings , Quads , Calves
Equipment
Body Weight
Level · type
Beginner · Compound
Demonstration of the forward lunge (male)
Front view: muscles worked by the forward lunge (male). Primary: glutes. Secondary: hamstrings, quads and calves.
Back view: muscles worked by the forward lunge (male). Primary: glutes. Secondary: hamstrings, quads and calves.
Primary Secondary

How to do the forward lunge (male)

  1. Step 1: Stand with your feet hip-width apart and hands on your hips.
  2. Step 2: Take a big step forward with your right foot, lowering your body into a lunge position.
  3. Step 3: Bend your right knee to about 90 degrees, keeping your knee aligned with your ankle.
  4. Step 4: Push off with your right foot and return to the starting position.
  5. Step 5: Repeat with your left leg, alternating sides for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the forward lunge (male) by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Forward Lunge (Male) alternatives

More exercises that train the glutes as their main target:

More glutes exercises

See the best glute exercises, ranked →

Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.