Anterior Lunge + Step

The Anterior Lunge + Step is a dynamic lower body exercise that combines the benefits of a forward lunge with a step-up motion. This compound movement engages multiple muscle groups, including the quadriceps, hamstrings, glutes, and calves, while also challenging balance and coordination.

Muscles Targeted:

  • Primary: Quadriceps, Hamstrings, Glutes, Calves
  • Secondary: Core Muscles

Equipment Needed:

  • None (Bodyweight Exercise)
  • Optional: Dumbbells or Kettlebells for added resistance

Exercise Description:

  1. Starting Position: Stand with your feet hip-width apart, shoulders back, and core engaged.
  2. Lunge Forward: Take a controlled step forward with your right foot, lowering your body into a lunge position. Ensure that your right knee is directly above your ankle, and your left knee is hovering just above the ground.
  3. Step-Up Motion: Push off the ground with your right foot, bringing it back to the starting position.
  4. Step-Up: Immediately lift your left knee toward your chest, transitioning into a step-up motion. Balance on your right leg.
  5. Step Back: Lower your left foot back down to the ground, stepping backward into another lunge position.
  6. Repeat on the Other Leg: Complete the sequence on the opposite leg by stepping forward with your left foot, then lifting the right knee in the step-up motion.
  7. Continue Alternating: Repeat the anterior lunge + step sequence, alternating legs for the desired number of repetitions.


  • Maintain a straight back and engage your core throughout the movement.
  • Control the descent into the lunge to protect your knees.
  • Use your arms for balance, swinging them naturally during the exercise.


  • Add Resistance: Hold a dumbbell or kettlebell in each hand for added resistance.
  • Increase Intensity: Perform the exercise at a faster pace to increase the cardiovascular challenge.


  • Develops lower body strength and muscular endurance.
  • Improves balance, coordination, and stability.
  • Engages the core muscles throughout the dynamic movement.

Incorporate the Anterior Lunge + Step into your lower body workout routine to add variety and functional strength to your exercise regimen.