May 13th, 2023 2:47 PM Mr. Q Categories: Body Weight
The bodyweight lunge is a lower body exercise that targets the quadriceps, glutes, and hamstrings.
Stretch: Standing hamstring stretch, standing quadriceps stretch
- 5-10 minutes of light cardio, such as jogging or jumping jacks
- Leg swings: forward and backward, side to side
- Bodyweight squats
How to select the proper weight: This exercise is done with body weight only, so no additional weight selection is needed.
- Stand tall with your feet hip-width apart.
- Take a step forward with one foot, landing heel first.
- Lower your hips, bending both knees to create two 90-degree angles.
- Keep your back straight and your core engaged as you lunge.
- Push through your front heel to return to standing, bringing your back foot forward to meet the front foot.
- Repeat on the other side.
How to reduce the difficulty:
- Perform reverse lunges instead of forward lunges
- Decrease the range of motion in the lunge
How to increase the difficulty:
- Add weight with a dumbbell or kettlebell in each hand
- Add a jump or plyometric element to the lunge
Number of reps: Beginner: 8-10 reps per leg Intermediate: 10-12 reps per leg Advanced: 12-15 reps per leg
Estimated time for exercise: 10-15 minutes
Muscle Group(s):Gluteus, Hamstring, Quadriceps
Secondary:Hamstrings, Gluteus Maximus