Learn the Forward Lunge

Targeting the hips, butt, core and inner thighs the forward lunge offers a full body, no equipment exercise. Join ACEs own Jessica and Pete in this video tutorial as they teach you the proper mechanics, including tips and common mistakes.

Update on 01/28/2009:
In response to some of the questions weve received from our viewers, we have written a follow-up article about knee movement and proper form during lunge exercises to dispel common myths and help you separate fact from fiction.
http://www.acefitness.org/article.aspx?itemid=2589

Category:

Sports

Tags:

• exercise
• forward lunge
• lunge
• hips
• butt
• core
• thighs
• glutes
• personal trainer
• personal training

[scotpatty]

I agree the front knee is moving too far forward!!! It should not move beyond the toes.

[ACEfitness]

In response to some of the questions we've received from our viewers, we have written a follow-up article about knee movement and proper form during lunge exercises to dispel common myths and help you separate fact from fiction. See the link by clicking (more info) in this video's description.

[Coads26]

I liked your comment.  Because alot of the excercises we do we want to assist us in daily living. Safe form and applying the stress to the muscle, and not the joint is key. In retrospect to this comment, the dumbbell press is another good example of a life excercise, meaning that in real life sometimes are hands go past our torso, so in theory going a little farther really doesn't hinder you, as long as you are careful and can handle the weight. =)

[Valkilmer89]

are lunges better than front sqauts? Because I love doing front squats.

[FabioComana]

It's key to start by pushing the hips back before they lower towards the floor. This avoids pre-mature forward movement of the knee. As we continue to lower our body downward, this creates a healthy hinge effect at the knee, but there comes a time where the knee will begin to move forward to maintain our balance. If you have long limbs, it's not unusual for your knees to go beyond the toes. By trying to prevent this you could fall or put too much load on your low back.

[FabioComana]

Technically you are correct, to avoid excessive forward movement of the knee during squatting and lunging movements. However, in reality we often find the knee moving forward to the toes or beyond in a squat or lunge. The reason for this is attributed to the length of limbs (shinbones or thigh bone). So, as long as you teach the movement correctly by first initiating at the hip and avoid premature forward movement of the knee, then the fact that the knee may move forward is quite safe.

[fitev]

The front knee should not jut out in front of the toes!! It should stay in line with the ankle.