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