Lunges target the thigh muscles, but a forward lean is typically reserved for another type of thigh exercise: the squat. The back usually remains upright during a lunge with your weight distributed on your front and back leg, which takes pressure off the knees. However, there are a few lunge techniques that utilize a forward leaning motion because of the equipment you use or to place emphasis on different muscles.
Forward Lunge With Arm Drivers
Lunges target the glutes, quadriceps and hamstrings. The forward lunge with arm drivers is a lunge technique that places more emphasis on the glutes. It also works the abs. To perform this variation, stand with your feet together and hold your arms straight in front of you at chest height, one palm stacked on top of the other. Step your right foot forward into a lunge. Your left heel lifts off the floor and your right knee bends to do a lunge. Lean your torso forward and reach your arms toward the floor in front of you, but keep your spine straight. Reverse the motion to bring your feet back together in the starting position. Switch sides.
Forward Lunge, Elbow to Instep, Torso Rotation
The forward lunge, elbow to instep, torso rotation is a multi-part exercise that strengthens and stretches your upper and lower body. You lean forward so that you can reach the floor and perform a twisting motion. To do this exercise, stand up and step forward into a lunge with your right leg. Lean forward as you bend your right knee to place your left hand on the floor and right elbow next to the inside of your right foot. Pause for two seconds and then twist your shoulders and waist to the right, reaching your right arm straight at the ceiling. Twist back to center and place your right hand on the floor next to the outside of your right foot. Lift your hips toward the ceiling as you step your left foot next to your right so that your chest is near your thighs. Repeat by stepping forward into a lunge with your left foot.
Kettlebell Forward Lunge
Using kettlebells increases the amount of weight your legs need to lift, thereby increasing the challenge of the exercise. A forward lean is necessary for this technique to touch the kettlebells to the floor without allowing the front knee to move past the toes, which would stress the joints. To perform the kettlebell lunges, stand with your feet together and holding a kettlebell in each hand with your arms straight against your sides. Step your right foot forward and lift your left heel. Bend your right knee until your right thigh is parallel to the floor and lean forward to set the kettlebells next to your right foot, one on each side. Reverse the motion to stand back up and switch legs.
Stability Ball Stationary Lunge
You can also use a stability ball to perform a lunge. The stability ball stationary lunge requires a forward lean to maintain your balance with your back leg behind you on the ball. To perform this exercise technique, place your left shin on top of a stability ball with your knee bent and the ball slightly behind you. Relax your arms at your sides. Bend your right knee and lean forward as you lower into a lunge. Extend your left leg behind you as you lunge. Reverse the motion. Switch sides.
