Instructions

1

Stand upright with feet hip-width apart, arms at sides or ready position. Maintain neutral spine with core engaged and shoulders back.

2

Prepare by shifting weight evenly across both feet. Swing arms forward in preparation for the jumping motion, bending knees slightly.

3

Lower the body by bending at the hips and knees, descending into a quarter squat position while maintaining upright torso. Arms swing backward naturally.

4

Explosively extend hips and knees, driving through feet to propel body upward. Simultaneously swing arms forward and upward for momentum. Land softly on balls of feet and return to standing position with slight knee bend to absorb impact.

PRIMARY MUSCLESQuadriceps

SECONDARY MUSCLESGluteus Maximus, Hamstrings, Gastrocnemius, Deltoids

EQUIPMENTBody weight

DIFFICULTYBeginner

Overview

Focusing on the Bodyweight Rear Lunge Front Raise allows you to target the Quadriceps with precision. As a foundational Strength, Cardio exercise, the integration of Body weight provides the necessary tension to trigger hypertrophy, while avoiding excessive joint strain.

Benefits

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

Muscle Anatomy

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

Exercise Variations

Dumbbell Bodyweight Rear Lunge Front Raise
Cable Bodyweight Rear Lunge Front Raise
Banded Bodyweight Rear Lunge Front Raise

Beginner Tips

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

Bodyweight Rear Lunge Front Raise