Plate Forward Lunge
What is this machine?
Etuaskelkyykky levypainolla on vapailla painoilla tehtävä liike, joka kuormittaa ensisijaisesti Quadriceps.
Liikkeessä työskentelevät myös Glutes.
The exercise suits a beginner: the range of motion is guided and you can start light.
An exercise with free weights demands more stabiliser muscles and balance than the equivalent machine exercise.
Key facts
Primary muscleQuadriceps
Secondary musclesGlutes
Equipmentvapaat painot
Movement patternlower body
Difficultyeasy
Video📱 Luio
Instructions and video are in the app
This page tells you what the machine is. Step-by-step instructions, common mistakes and a video of the movement are in the Luio app — the video shows the range of motion that text cannot describe.
Open in the app⚠️ Most common mistake: Letting the front knee cave inward on the step, which strains the joint and reduces force production. Taking a stride that's too short, which puts the front knee far past the toes and overloads it. Leaning the torso forward over the plate instead of staying upright through the descent. Pushing off the back foot to stand up, which steals work from the front leg the lunge is meant to load.
💪 Where you should feel it: Mainly in the Quadriceps. The Glutes assist.
Variations and alternatives
Same muscle and movement pattern with different equipment.
Lungevapaat painot
Barbell Front Rack Step Up Knee Drivevapaat painot
Barbell Step Up Knee Drivevapaat painot
Wall SitkehonpainoTrain this exercise in Luio
Sets, weights and rest are logged automatically, and Luio suggests your next weight.
Air Squatkehonpaino
Barbell Back Squatvapaat painot
Goblet Squatvapaat painot
Leg Presskuntosalilaite
Leg Extensionkuntosalilaite