Anterior Lunge
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Lower Body Strength
Unilateral Training
Mobility and Control
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Bodyweight or Dumbbell(s)
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All Levels
Overview
The Anterior Lunge is a foundational lower body movement that emphasizes deceleration and control. Stepping forward into the lunge trains coordination, single-leg strength, and the ability to absorb force efficiently - skills critical for athletic movement and injury prevention. This movement strengthens the quads and glutes while engaging the core to stabilize and maintain posture throughout.
Muscles Worked
PRIMARY:
Quadriceps
Gluteus maximus
Hamstrings
SECONDARY:
Hamstrings
Calves
Core (stabilizer)
Hip flexors
STEP-BY-STEP INSTRUCTIONS
Begin standing tall with feet hip-width apart and arms relaxed or positioned for balance.
Step one foot forward, landing softly on the heel.
As you land, bend both knees to lower into a lunge, allowing the torso to lean slightly forward with a hip hinge.
Keep weight distributed evenly through the front foot—heel to midfoot—and the back toes.
Push through the front leg to return to the starting position with control.
Repeat on the same side or alternate legs.
Benefits
Builds single-leg strength and balance
Trains deceleration and directional control
Enhances lower body mobility and hip flexor length
Reinforces core engagement and hip stability
COACHING CUES
Step forward and own the landing
Let your chest move with your hips as you hinge
Push the ground away to return to standing
Keep your movement smooth and intentional
Notes
The Anterior Lunge is a key movement for developing strength, balance, and control in the sagittal plane. It improves functional movement by reinforcing proper deceleration mechanics, making it a staple in both athletic and general strength programs.