Instructions

1

Stand with feet shoulder-width apart, body upright, core engaged, hands positioned near chest in a running or athletic posture with arms bent at approximately 90 degrees

2

Maintain an upright torso position, prepare to drive one knee upward explosively while maintaining arm swing coordination, ensuring weight stays on the standing leg

3

Lower the driving leg by extending the knee and hip, allowing the leg to return to the starting position with control while simultaneously bringing the opposite knee up to begin the next repetition

4

Drive the knee upward explosively toward chest level, engaging the quadriceps concentrically while pumping the arms to propel the body upward in a jumping motion, then return to starting position and alternate legs

PRIMARY MUSCLESQuadriceps

SECONDARY MUSCLESGluteus Maximus, Hamstrings, Gastrocnemius, Soleus

EQUIPMENTBody weight

DIFFICULTYIntermediate

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

Improves overall Thighs stability and proprioception during heavy loads.
Promotes balanced muscular development by effectively recruiting the Quadriceps and associated synergists.
Reduces the likelihood of Thighs injuries by reinforcing connective tissue strength.
Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.

Pro Tips

If you feel this primarily in your joints rather than the Quadriceps, instantly lower the weight and readjust your Body weight setup.

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.

Beginner Tips

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

Bodyweight Rear Lunge