Bodyweight Lunge 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Quads
Secondary Targets
Execution
Compound
Force Type
Push (Unilateral)
Required Equipment
Bodyweight
Fitness Level
Beginner
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Bodyweight Lunge is a versatile lower-body exercise that primarily targets the quadriceps while engaging secondary muscles, including the abs, adductors, calves, glutes, and hamstrings. This exercise requires no equipment, making it suitable for various fitness levels and convenient to perform anywhere. The movement involves stepping forward with one leg, lowering your body until both knees form a 90-degree angle, and then pushing back up to the starting position. Proper form is essential to maximize muscle engagement and prevent strain, emphasizing a controlled descent and rise. This functional exercise improves strength, balance, and flexibility in the legs and core while supporting overall lower-body stability.
How to Perform
Begin in a standing position with your feet aligned at shoulder-width, keeping your posture upright and your core engaged.
Take a controlled step forward with one leg, allowing both knees to bend simultaneously to lower your body.
Continue descending until your back knee is just above or lightly touches the floor, ensuring your front knee stays aligned over your ankle.
Push through the heel of your front foot and extend your knee as you rise back up to the starting position, maintaining balance and control throughout the movement.
Repeat the movement on the same leg or alternate legs for the specified number of repetitions, focusing on proper form to maximize effectiveness and prevent injury.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Lunges Progression: Forward lunges are a more advanced exercise and should only be performed once you have developed adequate stability in the hips and core. A recommended progression for single-leg exercises might include:
Step Up
Split Squat > Front foot elevated
Reverse Lunge > Front foot elevated
Single Leg Squat to Bench
Lateral Lunge
Bulgarian Split Squat (Rear Foot Elevated)
Single Leg Squat from Bench
Walking Lunge
Forward Lunge
Single Leg Skater Squat
Pistol Squat
Progress at Your Own Pace: It's essential not to rush through the progression. Master each exercise before moving to the next, ensuring you build the necessary strength and stability at each level.
Proper Form on Push Back: When pushing back to the starting position, avoid leading the movement with your shoulders or overextending your spine. Instead, focus on generating force from your lower body to power the movement.
Knee Alignment: At the bottom of the lunge, both knees should form a 90-degree angle, with the front knee over the ankle and the back knee just above the ground.
Quad Emphasis: For greater emphasis on the quadriceps, take a slightly smaller step forward and focus on driving up through the ball of the foot.
Glute and Hamstring Emphasis: To target the glutes and hamstrings more effectively, take a larger step forward and push through the heel of the foot to rise back up.
Patience in Progression: Don’t neglect any part of the progression; each movement builds upon the last, ensuring that you’re prepared for more advanced exercises.
How Not to Perform
Avoid Leaning Forward: Do not let your torso lean forward excessively as you step into the lunge. This places unnecessary strain on your lower back and reduces the effectiveness of the exercise on your target muscles. Keep your chest upright and your core engaged to maintain proper posture throughout the movement.
Don’t Let the Front Knee Collapse: Never allow your front knee to cave inward. This misalignment can lead to joint strain and instability. Ensure your knee tracks in line with your toes, maintaining proper alignment to protect the knee and activate the correct muscles.
Don’t Overstep: Taking too large a step forward can compromise your form and place unnecessary pressure on the knees. Step forward with a controlled, moderate stride to maintain proper form, especially during the descent.
Avoid Pushing with Your Shoulders: When pushing back up to the starting position, resist the urge to lead with your upper body or hyperextend your spine. Instead, drive through your legs, particularly the front foot, to activate the target muscles and prevent wasting energy in your upper body.
Don’t Let the Back Knee Touch the Floor: While some may let the back knee lightly touch the floor, avoid going too low where the back knee slams into the ground. This can increase the risk of injury and reduce control. Aim to keep the back knee just above the floor while maintaining the correct angles in both knees.
Avoid Using Momentum: Do not use momentum to propel yourself back to the starting position. Focus on slow, controlled movements to engage your muscles fully. Using momentum wastes energy and reduces the benefits of the exercise.
Don’t Overextend the Front Knee: Make sure the front knee doesn’t extend past your toes, as this can strain the knee joint. Keep the front knee aligned over your ankle during the descent and ascent.
Avoid Sloppy Transitions: Don’t rush through the movement or perform jerky transitions between steps. Keep a steady, controlled pace to fully activate the target muscles and prevent injuries from sudden movements.
Don’t Forget to Engage the Core: A weak core can lead to instability, especially when lunging. Always keep your core engaged to maintain balance and protect your lower back throughout the exercise.
Don’t Ignore the Foot Position: Ensure your feet are planted flat on the ground, especially your front foot. Avoid allowing the heel to lift as you push yourself back up. Proper foot placement is key to driving energy through the correct muscles.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
