Bodyweight Lunge
Auto DetectedA unilateral lower-body exercise using only bodyweight that targets quads, glutes, and hamstrings to build strength, balance, and coordination; ideal for functional leg training and daily movement patterns.
About Exercise
Equipment
Difficulty
2/5 • Beginner
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Calves, Adductors, Abs
Popularity Score
9
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max
Hamstrings
6/10Biceps Femoris, Semitendinosus
Calves
4/10Gastrocnemius
Adductors
4/10Adductor Magnus
Abs
3/10Transverse Abdominis
Programming
Typical Rep Range
8-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Stand tall with feet hip-width apart, hands on hips or at sides for balance.
- Step forward with one foot, landing flat with heel under knee.
- Lower body by bending both knees until front thigh is parallel to floor.
- Keep front knee over ankle and back knee hovering above ground.
- Drive through front heel to extend both legs and return to start.
- Alternate legs or complete reps on one side before switching.
Coaching Tips
Form Cues
- Knee tracks over toes
- Torso stays upright
- Core tight
- Heel drives up
- Step long enough
Breathing
Inhale as you lower, brace core, and exhale as you rise.
Tempo
2-0-2
Range of Motion
Lower until front thigh is parallel to floor and back knee nearly touches ground, with knees at 90 degrees.
Safety
Safety Notes
- Avoid if acute knee pain
- Ensure knee alignment to protect joints
- Engage core to prevent back strain
- Start with assisted version if balance issues
- Modify step length for comfort
Spotting
No spotter needed; use wall for balance if beginner.
Common Mistakes
- Knee past toes
- Leaning forward
- Short steps
- Arched back
- Uneven balance
When to Avoid
- Acute knee injuries
- Hip flexor tightness
- Balance disorders
Flexibility Needed
- Adequate ankle dorsiflexion
- Hip flexion range
- Knee stability
Build Up First
- Basic squat form
- Single-leg balance competency
Also known as
Forward Lunge, Step Lunge, Body Weight Walking Lunge
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