Fitness · Upper legs

Forward lunge

Target Quadriceps  ·  Equipment Body weight  ·  Level Intermediate  ·  Reps 6

Forward lunge is an intermediate-level fitness movement targeting the quadriceps, written in Posecode, a small open-source language that capable language models can use to describe human movement as text. Authored joint targets and reach-IK solves are constrained to Posecode's configured per-axis bounds. Those bounds constrain the visualization, but they do not certify that a complete movement is safe or clinically correct. This page documents a code example; it is not exercise instruction.

Movement phases

Phase cues are display-only coaching text. The executable joint and contact directives in the source below determine the animation.

1. Lunge1.6s · flow Step forward and lower the back knee toward the floor
2. Drive up1.4s · settle Push through the front heel to stand tall

The .posecode source

This is the exact text used by the linked playground animation: phases and joint angles, not 3D transforms.

posecode exercise "Forward lunge"
  rig humanoid
  pose start = standing

  step "Lunge" 1.6s flow:
    hip_right: flex 45
    knee_right: flex 95
    hip_left: extend 15
    knee_left: flex 80
    ankle_left: plantarflex 30
    spine: extend 4
    travel: 0 0.3
    pin: foot_left floor
    reach: foot_right floor
    cue "Step forward and lower the back knee toward the floor"

  step "Drive up" 1.4s settle:
    hip_right: flex 0
    knee_right: flex 0
    hip_left: extend 0
    knee_left: flex 0
    ankle_left: plantarflex 0
    spine: flex 0
    travel: 0 0
    ground-lock: feet
    cue "Push through the front heel to stand tall"

  repeat 6

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