Legs · Bodyweight
Forward Lunge Punch
How to do the forward lunge punch, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Reps
- Movement
- Lunge
- Mechanic
- Compound
How to do it
Step forward into a lunge, lowering your back knee toward the floor until both knees bend to about 90 degrees. As you sink in, throw a controlled punch across your body, then push through your front heel to return and repeat on the other side.
- 1Front glute and quad driving you back to standing
- 2Core rotating to power each punch under control
- 3Balance held through the whole step and return
Common mistakes
- Letting your front knee cave inward or pass your toes
- Leaning forward or losing your upright torso on the punch
- Rushing the punch with momentum instead of control
Muscles worked
The forward lunge punch mainly works the quads and glutes, with the obliques, hamstrings, upper abs, lower abs, calves, and front delts assisting.
- QuadsPrimary
- GlutesPrimary
- ObliquesSupport
- HamstringsSupport
- Upper AbsSupport
- Lower AbsSupport
- CalvesSupport
- Front DeltsSupport
- TricepsMinor
- ForearmsMinor
- Lower BackMinor
- Side DeltsMinor
- AdductorsMinor
- Hip FlexorsMinor
Kovo programs the forward lunge punch 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.