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.

Forward LungeWatch the Forward Lunge

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Forward Lunge

The steps for the Forward Lunge itself, so you can judge how close each substitute below really is.

Glutes, with quadriceps, hamstrings, calves · Bodyweight · Beginner · Compound

  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.

The 10 Best 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. Cards with a "How to perform it" link open to show 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. Kettlebell Lunge Pass ThroughPlay demonstration

    1. Kettlebell Lunge Pass Through

    88% match

    Glutes · Intermediate · Compound

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

    • Kettlebell
    How to perform it
    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 · Intermediate · Compound

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

    • Bodyweight
    How to perform it
    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
  4. Smith Sprint LungePlay demonstration

    4. Smith Sprint Lunge

    85% match

    Glutes · Advanced · Compound

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

    • Smith-machine
    How to perform it
    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
  6. Walking High Knees LungePlay demonstration

    6. Walking High Knees Lunge

    85% match

    Cardio · Beginner · Compound

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

    • Bodyweight
    How to perform it
    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

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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