Fitness · Upper legs

Forward lunge

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

Forward lunge is a intermediate-level fitness movement targeting the quadriceps, written in Posecode, a small open-source language that LLMs like ChatGPT, Claude, and Gemini can write to describe human movement as text. Every joint angle below is hard-clamped to a safe range of motion.

How to do it

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

The .posecode source

This is the exact text an LLM writes to produce the animation above: phases and joint angles, not 3D transforms.

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

  step "Lunge" 1.6s ease-in-out:
    hip_right: flex 45
    knee_right: flex 95
    hip_left: extend 15
    knee_left: flex 45
    ankle_right: dorsiflex 14
    spine: extend 4
    ground-lock: feet
    cue "Step forward and lower the back knee toward the floor"

  step "Drive up" 1.4s ease-out:
    hip_right: flex 0
    knee_right: flex 0
    hip_left: extend 0
    knee_left: flex 0
    ankle_right: dorsiflex 0
    spine: flex 0
    ground-lock: feet
    cue "Push through the front heel to stand tall"

  repeat 6

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