Bodyweight Lunge

Bodyweight Lunge

The bodyweight lunge is a fundamental lower body exercise that helps build strength, balance, and flexibility. It primarily targets the legs and glutes, making it an excellent addition to any workout routine, whether at home or in the gym.

How to do Bodyweight Lunge

1. Start Position: Stand upright with your feet hip-width apart and your hands on your hips or at your sides.

2. Step Forward: Take a big step forward with your right foot, keeping your torso upright.

3. Lower Your Body: Lower your body until your right thigh is parallel to the ground and your left knee nearly touches the floor. Both knees should be at about a 90-degree angle.

4. Push Back Up: Push through your right heel to return to the starting position.

5. Switch Sides: Repeat the movement with your left leg. Continue alternating legs for the desired number of repetitions.

Form Tips

• Keep Your Torso Upright: Avoid leaning forward or arching your back. Your torso should stay upright throughout the movement.

• Knee Alignment: Ensure that your front knee is aligned with your ankle and doesn’t extend past your toes to protect your knee joint.

• Controlled Movement: Perform the exercise in a slow and controlled manner to fully engage your muscles and maintain balance.

• Focus on Your Heels: Push through your heel rather than your toes to maximize engagement of the glutes and hamstrings.

Targeted Muscles

• Primary Muscles: Quadriceps, glutes.
• Secondary Muscles: Hamstrings, calves, core.

The bodyweight lunge is a simple yet effective exercise for strengthening and toning the lower body. Incorporating lunges into your routine can improve muscle balance, enhance leg definition, and boost overall lower body strength.