{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "bodyweight forward lunge",
      "kind": "common"
    },
    {
      "text": "alternating forward lunge",
      "kind": "common"
    },
    {
      "text": "lunge",
      "kind": "common"
    },
    {
      "text": "lunges",
      "kind": "common"
    },
    {
      "text": "front lunge",
      "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": "erector-spinae",
        "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": "alternating",
    "planes": [
      "sagittal"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "beginner"
  },
  "equipment": {
    "optional": [
      "mat"
    ],
    "required": []
  },
  "external_ids": {
    "wger": "984"
  },
  "id": "oec:forward-lunge",
  "instructions": {
    "setup": [
      "Stand tall with your feet hip-width apart and your hands on your hips or clasped at your chest.",
      "Engage your core and keep your chest lifted with shoulders back."
    ],
    "steps": [
      "Take a controlled, generous step forward with one leg, landing heel first.",
      "Lower your body under control until both knees are bent to approximately ninety degrees, with the back knee hovering just above the floor.",
      "Ensure the front knee stays aligned over the front ankle and does not collapse inward.",
      "Drive firmly through the midfoot and heel of the front foot to push yourself smoothly back to the starting position.",
      "Repeat the movement by stepping forward with the opposite leg."
    ],
    "breathing": "Inhale as you step forward and lower down; exhale forcefully as you drive back to the standing position.",
    "cues": [
      "Step on train tracks, not a tightrope",
      "Chest up, torso tall",
      "Drive through the front heel"
    ],
    "common_faults": [
      {
        "fault": "Stepping with feet directly in line, creating instability and balance loss.",
        "correction": "Maintain hip-width spacing between your feet as you step forward."
      },
      {
        "fault": "Front knee caving inward (valgus collapse) during the descent or drive.",
        "correction": "Actively track the front knee in line with your second and third toes."
      },
      {
        "fault": "Slamming the rear knee violently into the floor.",
        "correction": "Control the descent and hover the back knee an inch above the ground."
      }
    ],
    "safety": {
      "precautions": [
        "Perform on a flat, non-slip surface.",
        "Use an exercise mat under the back knee if you have patellar sensitivity."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "convention": "not-applicable",
      "kind": "bodyweight"
    },
    "profiles": [
      {
        "required": [
          "reps"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {},
    "reps_counted": "total"
  },
  "name": "Forward Lunge",
  "previous_ids": [
    "oec: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: Lunges",
        "url": "https://wger.de/en/exercise/984/view-base",
        "license": "CC-BY-SA-4.0"
      }
    ]
  },
  "relations": [
    {
      "type": "progression-of",
      "target": "oec:bodyweight-split-squat"
    },
    {
      "type": "progression-of",
      "target": "oec:reverse-lunge"
    },
    {
      "type": "substitute-for",
      "target": "oec:reverse-lunge"
    },
    {
      "type": "substitute-for",
      "target": "oec:step-up"
    },
    {
      "type": "regression-of",
      "target": "oec:barbell-forward-lunge"
    }
  ],
  "setup": {
    "position": "standing",
    "range": "full",
    "stance": {
      "kind": "parallel",
      "width": "hip"
    }
  },
  "status": "active",
  "summary": "A dynamic lower-body exercise where you step forward into a split stance, lowering the hips until both knees are bent, then push back to standing."
}