The document describes the forward lunge exercise in three phases: starting position, downward movement phase, and upward movement phase. It provides details on proper form for each phase, including foot placement, back positioning, and joint angles. The main muscles worked in each phase are also identified. Common mistakes made in the exercise are listed as not keeping the spine straight, allowing the knee to touch the floor, and having the hips move too far forward.

1. Forward Lunge
Fuji Ludwig, Takuro Tanaka, Marcus Richardson
(Spring 2018)

2. The 3 Phases
1. Starting Position
2. Downward Movement Phase
3. Upward Movement Phase

3. Starting Position
Feet are shoulder width apart
Upper Body Straight
Head Facing Forward

4. Downward Phase
Hip and Knee bent to right angles
Back ankle bent towards shin
Front ankle stays at right angle
Back is straight vertically

5. Bending the Hip
Quads, Inner Thigh, and Glutes
Bending the Knee
Hamstrings, Inner Thigh, and Calves
Bending the Ankle
towards the Shin
Shin Muscles

6. Upward Phase
Hip and Knee unfold back to being
vertically straight
Back ankle returns to a right angle
Front ankle stays at a right angle
Back to starting position

7. Unfolding the Hip
Glutes and Hamstrings
Unfolding the Knee
Quads
Returning ankle to a
right angle
Calves

8. Common Mistakes
1. Not keeping the spine
straight.
2. Knee is touching the
floor.
3. Hips are too far forward.

9. References
-ACEfitness. “Learn the Forward Lunge.” YouTube, YouTube, 13 Jan. 2009, www.youtube.com/watch?v=M6DZ0Dca17w.
-American Council on Exercise. “Exercise Library: Forward Lunge.” Ace Fitness, American Council on Exercise,
www.acefitness.org/education-and-resources/lifestyle/exercise-library/94/forward-lunge.
-“Biomechanics of the Squat, Lunge, Kick, and Pivot.” National Athletic Trainers' Association.
-passion4profession. “How To Do Lunges.” YouTube, YouTube, 13 Sept. 2015, www.youtube.com/watch?v=7SMzPn4LGjQ.
-Riemann, Bryan L. et al. “Biomechanical Analysis of the Anterior Lunge During 4 External-Load Conditions.” Journal of
Athletic Training 47.4 (2012): 372–378. Print.