10 Best Forward Lunge Alternatives for Glute Strength

The Forward Lunge is done standing. Ranked closest by our scoring: the Kettlebell Lunge Pass Through, the Smith Sprint Lunge and the Weighted Lunge With Swing. Five harder versions, among them the Walking Lunge and the Lunge With Jump, are listed below as progressions rather than swaps.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Forward Lunge

Forward LungePlay demonstration
Primary muscle
Glutes
Equipment
Bodyweight
Difficulty
Beginner
Type
Compound

Secondary muscles: Quadriceps, Hamstrings, Calves

How to perform Forward Lunge
  1. Stand with your feet hip-width apart and hands on your hips.
  2. Take a big step forward with your right foot, lowering your body into a lunge position.
  3. Bend your right knee to about 90 degrees, keeping your knee aligned with your ankle.
  4. Push off with your right foot and return to the starting position.
  5. Repeat with your left leg, alternating sides for the desired number of repetitions.
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Ranked Forward Lunge Alternatives

10 substitutes, ranked by how closely each one matches the Forward Lunge on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

  1. Best match
    Kettlebell Lunge Pass ThroughPlay demonstration

    1. Kettlebell Lunge Pass Through

    88% match
    • Glutes
    • Kettlebell
    • Intermediate
    • Compound

    A good swap when you have a kettlebell to work with, and it still works the glutes.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart, holding a kettlebell in front of your chest with both hands.
    2. Take a step forward with your right foot, lowering your body into a lunge position.
    3. As you lunge forward, pass the kettlebell under your right thigh and transfer it to your left hand.
    4. Push off with your right foot to return to the starting position, while simultaneously passing the kettlebell back to your right hand.
    5. Repeat the lunge on the opposite side, passing the kettlebell under your left thigh.
    6. Continue alternating lunges and passing the kettlebell between hands for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Movement: forward lunge, the same as the Forward Lunge
    • Primary muscle: glutes, the same as the Forward Lunge
    • Equipment: free weights, not bodyweight only
    • Body position: standing, the same as the Forward Lunge
  2. Walking LungePlay demonstration

    Progression

    2. Walking Lunge

    99% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound

    Pick this when you want a harder version that still works the glutes.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart.
    2. Take a step forward with your right leg, lowering your body into a lunge position.
    3. Keep your torso upright and your front knee aligned with your ankle.
    4. Push off with your right foot and bring your left foot forward, stepping into a lunge position with your left leg.
    5. Continue alternating legs and walking forward, maintaining a controlled and steady pace.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Movement: forward lunge, the same as the Forward Lunge
    • Primary muscle: glutes, the same as the Forward Lunge
    • Equipment: bodyweight only, the same as the Forward Lunge
    • Body position: standing, the same as the Forward Lunge
  3. Lunge With JumpPlay demonstration

    Progression

    3. Lunge With Jump

    94% match
    • Glutes
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Start by standing with your feet shoulder-width apart.
    2. Take a step forward with your right foot, lowering your body into a lunge position.
    3. Push off with your right foot and jump into the air, switching the position of your feet mid-air.
    4. Land softly with your left foot forward and immediately lower your body into a lunge position.
    5. Continue alternating between lunges and jumps for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: glutes, the same as the Forward Lunge
    • Equipment: bodyweight only, the same as the Forward Lunge
    • Body position: standing, the same as the Forward Lunge
  4. Smith Sprint LungePlay demonstration

    4. Smith Sprint Lunge

    85% match
    • Glutes
    • Smith-machine
    • Advanced
    • Compound

    A good swap when you have a Smith machine to work with, and it still works the glutes.

    How to perform this exercise
    1. Set up the smith machine with the barbell at hip height.
    2. Stand facing away from the machine with your feet shoulder-width apart.
    3. Step back with your right foot and place it on the barbell, resting the top of your foot on the bar.
    4. Bend your left knee and lower your body into a lunge position, keeping your back straight.
    5. Push through your left heel to return to the starting position.
    6. Repeat on the other side, stepping back with your left foot.
    7. Continue alternating sides for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

    Why this matches
    • Movement: forward lunge, the same as the Forward Lunge
    • Primary muscle: glutes, the same as the Forward Lunge
    • Equipment: a machine, not bodyweight only
    • Body position: standing, the same as the Forward Lunge
  5. Monster WalkPlay demonstration

    Progression

    5. Monster Walk

    85% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Place a resistance band around your ankles.
    2. Stand with your feet shoulder-width apart and slightly bend your knees.
    3. Take a step to the side with your right foot, maintaining tension on the resistance band.
    4. Follow with your left foot, stepping to the side to return to the starting position.
    5. Repeat for the desired number of repetitions, then switch sides.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: glutes, the same as the Forward Lunge
    • Equipment: bodyweight only, the same as the Forward Lunge
    • Body position: standing, the same as the Forward Lunge
  6. Walking High Knees LungePlay demonstration

    6. Walking High Knees Lunge

    85% match
    • Cardio
    • Bodyweight
    • Beginner
    • Compound

    A looser match: it uses the same equipment, but it works the heart and lungs rather than the glutes.

    How to perform this exercise
    1. Stand with your feet hip-width apart.
    2. Lift your right knee up towards your chest as high as you can while balancing on your left leg.
    3. Step forward with your right foot and lower your body into a lunge position, bending both knees to a 90-degree angle.
    4. Push off with your right foot and bring your left knee up towards your chest.
    5. Step forward with your left foot and lower your body into a lunge position.
    6. Continue alternating legs and lunging forward, keeping your core engaged and maintaining a steady pace.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

    Why this matches
    • Movement: forward lunge, the same as the Forward Lunge
    • Primary muscle: your heart and lungs, not glutes
    • Equipment: bodyweight only, the same as the Forward Lunge
    • Body position: standing, the same as the Forward Lunge
  7. Step-up With Knee Raise

    Progression

    7. Step-up With Knee Raise

    85% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand facing a box or bench of an appropriate height with your feet together. This will be your starting position.
    2. Begin the movement by stepping up, putting your left foot on the top of the bench. Extend through the hip and knee of your front leg to stand up on the box. As you stand on the box with your left leg, flex your right knee and hip, bringing your knee as high as you can.
    3. Reverse this motion to step down off the box, and then repeat the sequence on the opposite leg.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: glutes, the same as the Forward Lunge
    • Equipment: bodyweight only, the same as the Forward Lunge
    • Body position: standing, the same as the Forward Lunge
  8. Lunge With TwistPlay demonstration

    Progression

    8. Lunge With Twist

    84% match
    • Abs
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start by standing with your feet shoulder-width apart.
    2. Take a step forward with your right foot, lowering your body into a lunge position.
    3. As you lunge, twist your torso to the right, bringing your left elbow towards your right knee.
    4. Pause for a moment, then return to the starting position.
    5. Repeat on the other side, stepping forward with your left foot and twisting your torso to the left.
    6. Continue alternating sides for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Movement: forward lunge, the same as the Forward Lunge
    • Primary muscle: abs, not glutes
    • Equipment: bodyweight only, the same as the Forward Lunge
    • Body position: standing, the same as the Forward Lunge
  9. Weighted Lunge With SwingPlay demonstration

    9. Weighted Lunge With Swing

    84% match
    • Glutes
    • Weighted
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, holding a weight in each hand.
    2. Take a step forward with your right foot, lowering your body into a lunge position.
    3. As you lunge forward, swing the weights forward and upward, keeping your arms straight.
    4. Push off with your right foot and return to the starting position, swinging the weights back down.
    5. Repeat with your left foot and continue alternating legs for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Movement: forward lunge, the same as the Forward Lunge
    • Primary muscle: glutes, the same as the Forward Lunge
    • Equipment: free weights, not bodyweight only
    • Body position: standing, the same as the Forward Lunge
  10. Weighted Stretch LungePlay demonstration

    10. Weighted Stretch Lunge

    83% match
    • Glutes
    • Weighted
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart.
    2. Take a step forward with your right foot, keeping your back straight.
    3. Lower your body by bending your knees until your right thigh is parallel to the ground.
    4. Push through your right heel to return to the starting position.
    5. Repeat with your left leg.
    6. Continue alternating legs for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Movement: forward lunge, the same as the Forward Lunge
    • Primary muscle: glutes, the same as the Forward Lunge
    • Equipment: free weights, not bodyweight only
    • Body position: standing, the same as the Forward Lunge

Forward Lunge FAQ

What muscles does Forward Lunge (male) work?

The forward lunge primarily targets the gluteus maximus and quadriceps, with secondary activation of the hamstrings, adductors, and core stabilizers. The movement combines hip extension and knee extension, so the eccentric lowering loads the quads and the concentric drive emphasizes the glutes when you push through the heel.

What is the best bodyweight alternative to Forward Lunge (male)?

For pure glute focus, the Bulgarian split squat is the top bodyweight alternative because it increases hip extension demand on the front leg. Descend until the front thigh is near parallel and drive through the front heel to emphasize gluteus maximus while keeping the torso upright for proper biomechanics.

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