{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Bodyweight Lunge",
      "kind": "common"
    },
    {
      "text": "Forward Lunge",
      "kind": "common"
    },
    {
      "text": "Front Lunge",
      "kind": "common"
    },
    {
      "text": "Air Lunge",
      "kind": "common"
    },
    {
      "text": "Bodyweight lunge HD",
      "kind": "common"
    },
    {
      "text": "Unilateral Lunges",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "quadriceps",
        "role": "prime-mover"
      },
      {
        "muscle": "gluteus-maximus",
        "role": "prime-mover"
      },
      {
        "muscle": "adductor-magnus",
        "role": "synergist"
      },
      {
        "muscle": "soleus",
        "role": "synergist"
      },
      {
        "muscle": "hamstrings",
        "role": "synergist"
      },
      {
        "muscle": "gluteus-medius",
        "role": "stabilizer"
      },
      {
        "muscle": "rectus-abdominis",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "hip",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "knee",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "ankle",
        "actions": [
          "dorsiflexion",
          "plantarflexion"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "calisthenics",
      "strength"
    ],
    "movement_patterns": [
      "lunge"
    ],
    "mechanics": "compound",
    "force": "push",
    "kinetic_chain": "closed",
    "laterality": "unilateral",
    "planes": [
      "sagittal"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "beginner"
  },
  "equipment": {
    "optional": [
      "mat"
    ],
    "required": []
  },
  "external_ids": {
    "wger": "1324,1907"
  },
  "id": "oec:bodyweight-forward-lunge",
  "instructions": {
    "setup": [
      "Stand tall with your feet hip-width apart and your toes pointing forward.",
      "Place your hands on your hips or clasp them loosely in front of your chest for balance.",
      "Engage your core and maintain an upright posture with your shoulders back."
    ],
    "steps": [
      "Take a controlled step forward with one leg, keeping your feet aligned with your hips.",
      "Lower your hips straight down until both knees are bent to approximately 90 degrees and the back knee hovers just above the floor.",
      "Push firmly through the heel and midfoot of your lead leg to drive back up to the starting position.",
      "Complete all repetitions on one side before switching, or alternate legs as programmed."
    ],
    "breathing": "Inhale as you step forward and lower into the lunge, and exhale forcefully as you press back to the starting position.",
    "cues": [
      "Stay on train tracks, not a tightrope.",
      "Drop straight down rather than leaning forward.",
      "Keep the front heel glued to the floor."
    ],
    "common_faults": [
      {
        "fault": "Stepping with feet directly in line, leading to loss of balance.",
        "correction": "Maintain hip-width spacing between your left and right feet throughout the stride."
      },
      {
        "fault": "Letting the front heel lift off the ground as the knee drifts excessively forward.",
        "correction": "Take a slightly longer stride and focus on keeping pressure centered over the front midfoot and heel."
      },
      {
        "fault": "Collapsing the front knee inward (valgus collapse) during descent or ascent.",
        "correction": "Actively track the front kneecap over the second toe throughout the movement."
      }
    ],
    "safety": {
      "precautions": [
        "Avoid forcefully slamming the trailing knee into the floor; lower with control."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "convention": "not-applicable",
      "kind": "bodyweight"
    },
    "profiles": [
      {
        "required": [
          "reps"
        ],
        "optional": [
          "rpe",
          "tempo"
        ]
      }
    ],
    "records": {},
    "reps_counted": "per-side"
  },
  "name": "Bodyweight Forward Lunge",
  "previous_ids": [
    "oec:bodyweight-lunge-hd",
    "oec:unilateral-lunges"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Bodyweight lunge HD",
        "url": "https://wger.de/en/exercise/1324/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "hektkaso"
      },
      {
        "title": "wger: Unilateral Lunges",
        "url": "https://wger.de/en/exercise/1907/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "cybro"
      }
    ]
  },
  "relations": [
    {
      "type": "variation-of",
      "target": "oec:forward-lunge"
    },
    {
      "type": "progression-of",
      "target": "oec:bodyweight-split-squat"
    },
    {
      "type": "regression-of",
      "target": "oec:barbell-forward-lunge"
    },
    {
      "type": "regression-of",
      "target": "oec:kettlebell-forward-lunge"
    },
    {
      "type": "substitute-for",
      "target": "oec:reverse-lunge"
    }
  ],
  "setup": {
    "position": "standing",
    "range": "full",
    "stance": {
      "kind": "parallel",
      "width": "hip"
    }
  },
  "status": "active",
  "summary": "A foundational lower-body bodyweight exercise that builds unilateral leg strength, hip stability, and balance."
}