LUNGE

The Bodyweight Lunge is a fundamental resistance training exercise that helps develop strength in your leg muscles. The Lunge is an ideal entry-level exercise for beginners when performed without additional weight, but there are many varieties to progress this exercise once a sufficient base is built.

Skill Level: Beginner

Training: Strength, Mobilization, Warm-Up

Type: Compound

Force: Push

Equipment: None

1° Muscles: Quadriceps

2° Muscles: Calves, Gluteals, Hamstrings

SET-UP

Stand tall (chest up, chin up) with your feet shoulder-width apart, keeping your abdominal muscles tight.
Place your hands on your hips.

EXECUTION

Keeping your torso upright, inhale as you take a long step forward with your left foot and lower your body until your left knee is bent to 90 degrees and your right knee almost touches the floor.
As you lower your body ensure that your hips stay in line with your torso and your left knee does not overly extend over the toes of your left foot.
Exhale as you push through your left heel to raise your body and step back to the start position.
Repeat, but this time stepping forward with your right foot to complete one rep.
Repeat for the prescribed number of reps and sets.

If the exercise is too challenging take a shorter step forward.
To aid balance hold your arms outstretched to your sides parallel to the floor for the entire exercise.
Avoid allowing your hips to tilt forward or backward, particularly during the eccentric (descending) phase.

Perform this exercise by completing the prescribed number of reps on the same leg before swapping over to the other for a more intense set.
Revere Lunge
Side Lunge
One-Leg Squat Suspension
Walking Lunge