Bodyweight lunges - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Bodyweight lunges

Step by step instructions, muscle activation and variants for the Bodyweight lunges.

EasyGlutesQuadriceps

About this exercise

Dynamic lower-body exercise that strengthens the quadriceps, hamstrings, glutes, and calves. They also improve balance, coordination, and flexibility, making them an essential functional movement.

How to Perform

  • Stand upright with feet hip-width apart, chest up, and core engaged.
  • Take a step forward with one leg, keeping the other leg stationary.
  • Lower your body until both knees are at approximately 90-degree angles.
  • Ensure the front knee is directly above the ankle, not extending past the toes.
  • Keep your back straight and shoulders relaxed throughout the movement.
  • Push through the heel of the front foot to return to the starting position.
  • Alternate legs and repeat for the desired number of repetitions.
  • Inhale as you lower and exhale as you push back up.

    • Muscle Activation

    Primary
    GlutesQuadriceps
    Secondary
    Hamstrings

    Common Mistakes

    Common mistakes content is coming soon.

    About the Bodyweight lunges

    The Bodyweight lunges is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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