Bodyweight Lunge
Auto DetectedA foundational bodyweight lower body movement targeting the quads and glutes, used to build unilateral leg strength, stability, and mobility.
About Exercise
Equipment
Body Weight
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Hamstrings, Abs, Calves
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, Glute Medius
Hamstrings
5/10Biceps Femoris, Semitendinosus
Abs
3/10Rectus Abdominis
Calves
3/10Gastrocnemius
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-90 seconds • Use shorter rests (30-60s) for endurance training.
How to Perform
Stand tall with feet hip-width apart and hands placed on the hips for balance. Maintain an upright torso and look straight ahead before initiating the movement.
- Step forward with one leg, keeping your weight balanced and your front knee tracking over your ankle.
- Lower your body vertically until both knees are bent at approximately 90 degrees.
- Ensure the back knee hovers just above the ground and your chest remains lifted.
- Push forcefully through the heel of the front foot to straighten your legs.
- Return the front foot to the starting position.
- Alternate legs for each repetition, or complete all reps on one side before switching.
Coaching Tips
Form Cues
- Vertical torso
- Knees track over toes
- Drive through the front heel
- Equal 90-degree bends
Breathing
Inhale while descending into the lunge; forcefully exhale as you drive through the front foot and push back up to the start, maintaining core tension.
Tempo
2-0-1
Range of Motion
Descend until the back knee is just above the floor, and the front thigh is approximately parallel to the floor.
Safety
Safety Notes
- Stop immediately if you experience sharp knee or ankle pain.
- Ensure adequate space to step without tripping or obstruction.
Spotting
Not required; if needed for stability, use a wall or a stable object like a chair for light balance assistance.
Common Mistakes
- Leaning the torso excessively forward or rounding the back.
- Allowing the front knee to collapse inward.
- Taking steps that are too short or too long.
- Slamming the back knee onto the floor.
When to Avoid
- Acute knee pain or injury
- Severe balance issues
Flexibility Needed
- Adequate hip flexion
- Moderate ankle dorsiflexion
Build Up First
- Basic single-leg balance competency
- Competency with a bodyweight squat
Also known as
Forward Lunge, Front Lunge, Lunge Bodyweight, Alternating Forward Lunge
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Bodyweight Lunge
Body Weight
Quads
Bodyweight Squat
Body Weight
Quads
Bodyweight Glute Bridge
Body Weight
Glutes
Bodyweight Glute Kickback
Body Weight
Glutes
Balance Trainer Reverse Lunge
Balance Trainer, Body Weight
Quads
Balance Trainer Walking Lunge
Balance Trainer, Body Weight
Glutes
Bodyweight Plank Up Down
Body Weight
Abs
Sandbag Lunges
Sandbag
Quads
Bodyweight Trunk Rotation
Body Weight
Obliques
Bodyweight L-Sit
Body Weight
Abs
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
