Movement study / 3D
Forward lunge
Follow a step, a controlled lowering, and a return.
- Primary muscle regions
- Quadriceps · Gluteals
- What you need
- Clear, level floor
Original simplified 3D figure. Highlights show muscle regions involved, not measured activation or exact anatomy. Playback speed is for viewing, not a prescribed exercise tempo.
Explore the muscular systemPreparing the 3D movement...
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Main: Quadriceps, Gluteals Supporting: Hamstrings, Abdominal muscles
One step at a time.
- Stand tall. Step one foot forward and place it firmly on the floor.
- Bend both knees and lower your hips in a range you can control. Keep the front foot grounded.
- Push through the front leg to return. Repeat on the other side.
The front thigh and hip muscles help control the descent and push back to standing. The trunk helps maintain balance.