Bodyweight Rear Lunge

Instructions

1
Stand upright with feet hip-width apart, arms at sides or hands on hips, torso upright and core engaged, weight distributed evenly across both feet
2
Take a controlled step forward with one leg, lowering your body by bending both knees until the back knee nearly touches the ground and the front thigh approaches parallel to the floor
3
Lower your body by flexing the front knee and hip while the back knee descends toward the ground, maintaining an upright torso and forward gaze throughout the descent
4
Push through the front heel and extend both knees and hips to return to standing position, driving the rear leg forward to step into the next repetition or return to start
PRIMARY MUSCLESQuadriceps
SECONDARY MUSCLESGluteus Maximus, Hamstrings, Gastrocnemius, Soleus
EQUIPMENTBody weight
DIFFICULTYBeginner

Overview

When programming for Quadriceps growth, the Bodyweight Rear Lunge stands out as a highly efficient Strength choice. Performing this movement with Body weight forces your stabilizer muscles to work in tandem with the primary movers, translating to functional strength and enhanced muscular endurance.

Benefits

  • Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
  • Significantly enhances the structural integrity and power of the Quadriceps.
  • Promotes balanced muscular development by effectively recruiting the Quadriceps and associated synergists.
  • Reduces the likelihood of Hips, Thighs injuries by reinforcing connective tissue strength.
  • Improves overall Hips, Thighs stability and proprioception during heavy loads.

Pro Tips

Control the eccentric (lowering) phase of the Bodyweight Rear Lunge for 3-4 seconds to drastically increase time under tension.

Muscle Anatomy

The primary driver is the Quadriceps. However, the movement also recruits Gluteus Maximus, Hamstrings, Gastrocnemius, Soleus to maintain control of the Body weight.

Exercise Variations

  • Dumbbell Bodyweight Rear Lunge
  • Cable Bodyweight Rear Lunge
  • Banded Bodyweight Rear Lunge

Beginner Tips

If you are new to the Bodyweight Rear Lunge, focus on mastering the movement pattern with zero weight before adding Body weight.

Frequently Asked Questions