Legs · Bodyweight
Smaller Stance Upright Torso Bodyweight Forward Lunge
How to do the smaller stance upright torso bodyweight forward lunge, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Lunge
- Mechanic
- Compound
How to do it
Stand tall and take a short step forward into a lunge, keeping your torso upright. Lower your back knee toward the floor with a narrow stance, then push through your front foot to return to standing. The shorter step shifts more load onto the front quad.
- 1Front-leg quad driving you back up to standing
- 2A tall, upright torso through the whole rep
- 3Balance held over a narrow, short stance
Common mistakes
- Leaning your torso forward over the front knee
- Letting the front knee cave inward
- Taking too long a step, which reduces quad load
Muscles worked
The smaller stance upright torso bodyweight forward lunge mainly works the quads, with the glutes, lower abs, hamstrings, calves, adductors, and hip flexors assisting.
- QuadsPrimary
- GlutesSupport
- Lower AbsSupport
- HamstringsSupport
- CalvesSupport
- AdductorsSupport
- Hip FlexorsSupport
- Lower BackMinor
- Upper AbsMinor
- ObliquesMinor
- Tibialis AnteriorMinor
Kovo programs the smaller stance upright torso bodyweight forward lunge for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed June 2026.