Exercises / Thigh & knee
Forward lunge
- Strength
- Thigh & knee
- None, Dumbbells (to load)
Step forward and lower the back knee. Recruits quadriceps and gluteals; VMO exceeded 45% MVIC.
Also called lunge, split squat.
Where you stand
No published distribution for this exercise yet. We add one only from a peer-reviewed study.
Muscles worked
Filled: primary. Outlined: secondary.
How much
Typical strength dose: 2-3 sets of 8-12 repetitions at a load that is hard by the last repetition, 2-3 days per week (ACSM novice guideline). Adjust to symptoms.
Start: Standing
Steps
- Stand tall; step forward with one leg.
- Lower the back knee toward the floor, front knee over the foot.
- Push back up to standing (or stay in a split stance for split squats).
Cues
- Upright trunk
- Front knee tracks over the second toe
Common mistakes
- Front knee collapsing inward
- Pushing off the back foot only
Used for
- Patellofemoral pain (later stage)
- ACL rehabilitation
- Return to sport
Evidence (2)
Easier
Harder
References (3)
- Ekstrom RA, Donatelli RA, Carp KC. J Orthop Sports Phys Ther. 2007;37(12):754-762. Electromyographic analysis of core trunk, hip, and thigh muscles during 9 rehabilitation exercises
- Distefano LJ, Blackburn JT, Marshall SW, Padua DA. J Orthop Sports Phys Ther. 2009;39(7):532-540. Gluteal muscle activation during common therapeutic exercises
- Neumann DA. Elsevier. Kinesiology of the Musculoskeletal System: Foundations for Rehabilitation. 3rd ed.