Bodyweight Lunge (How To, Benefits, Muscles Worked)

The Bodyweight Lunge is a fundamental lower-body exercise that builds strength, balance, and coordination by training one leg at a time. It targets the quads, glutes, and hamstrings while also engaging your core to stay upright and stable.

Lunges are effective for improving movement control, correcting muscle imbalances, and building functional strength—no equipment needed.

Primary Muscles Worked: Quadriceps, Glutes
Secondary Muscles Worked: Hamstrings, Calves, Core (Stabilizers)
Equipment Needed: None

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How To Do Bodyweight Lunges

Step-by-Step Instructions

1. Set-Up:
   • Stand tall with your feet hip-width apart and your arms by your sides or on your hips.
   • Engage your core and keep your chest lifted.
2. Execution:
   • Step forward with one leg and lower your body until both knees are at about 90 degrees.
   • Your front knee should be stacked over your ankle, and your back knee should hover just above the ground.
   • Push through the heel of your front foot to return to the starting position.
   • Repeat on the other side, alternating legs or completing all reps on one side before switching.
3. Tips for Proper Form:
   • Keep your torso upright and your shoulders stacked over your hips.
   • Don’t let your front knee cave inward—keep it tracking in line with your toes.
   • Use a smooth, controlled motion to maintain balance and avoid wobbling.

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Key Benefits

• Strengthens the legs and glutes with minimal equipment.
• Improves balance, coordination, and joint stability.
• Helps correct imbalances between sides and reinforces good movement mechanics.

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Modifications and Variations

• Easier Option:
  • Perform reverse lunges (stepping backward) for better balance.
  • Shorten the range of motion or hold onto a wall or chair for support.
• Harder Option:
  • Add a pause at the bottom or slow down the tempo.
  • Perform walking lunges or jumping lunges for added difficulty.
  • Add load with dumbbells or a backpack.

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Common Mistakes

• Front Knee Going Too Far Forward: Keep your knee behind or directly over your toes.
• Hips Dropping or Tilting: Stay tall and balanced throughout the movement.
• Rushing Through Reps: Take your time to stay in control and build strength through the full range.

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Reps and Sets Recommendations

• For Beginners: 2–3 sets of 8–10 reps per leg, focusing on control and balance.
• For Strength/Endurance: 3–4 sets of 10–15 reps per leg or 20–30 alternating reps.
• In Circuits or Finishers: 30–45 seconds of alternating reps with minimal rest.

Bodyweight Lunge Alternatives

Need an alternative for Bodyweight Lunges?

Here are two exercises that you may be able to use as a substitution:

Bulgarian Split Squats

Bulgarian Split Squats also target the quadriceps, hamstrings, and glutes, similar to Bodyweight Lunges.

By elevating one foot behind you, it adds a balance challenge and increases the activation of the targeted muscles, offering a more intense workout for one leg at a time.

Step-ups

Step-ups are a great alternative because they engage the same muscle groups as lunges, while also providing the opportunity to work on stability and balance.

Utilizing a raised platform, like a bench or a plyo box, you step up and down, one leg at a time, focusing on controlled movements to engage the lower body muscles efficiently.

More Links and Info

To see more exercises that can easily be incorporated as a warm-up (or a bodyweight circuit), check out the Warm-Up Section of the Exercise Library.

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