Lunge (Bodyweight)
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The bodyweight lunge is a unilateral strength exercise where you step forward into a lunge position, lowering your body until both knees are bent at about 90 degrees, then push back to the starting stance, alternating legs. Its primary purpose is to build lower-body strength, improve balance, and enhance unilateral stability while mimicking functional movement patterns. It primarily targets the quads, glutes, and posterior thighs (hamstrings), benefiting athletes, beginners, or anyone seeking to correct muscle imbalances without equipment.
How to Perform Lunge (Bodyweight)
- 1Stand tall with feet hip-width apart, core engaged, and shoulders back.
- 2Take a controlled step forward with your right foot, landing heel-first, until your knee is directly over your ankle (about 2-3 feet).
- 3Lower your body by bending both knees, keeping your left knee hovering just above the ground (shin parallel to floor).
- 4Inhale as you descend into the lunge position.
- 5Exhale as you push through your right heel to drive your body upward, returning to the starting position.
- 6Step back with your right foot to stand tall, then repeat on the left side for balanced sets.
- 7Key form tips: Keep your front knee tracking over your toes (no caving inward); maintain an upright torso; avoid letting your front knee pass your toes. Common mistakes: Rushing the descent, leaning forward, or allowing the back knee to slam the ground.