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How To Do The Bodyweight Lunge Exercise

In terms of pure leg development, nothing beats the bodyweight lunge. The bodyweight lunge will help strengthen and develop your booty (buttocks), hamstrings, lower back and quadriceps (front of the upper legs). If you want well developed buttocks and lower legs the bodyweight lunge exercise is a movement you have to consider including in your routine.

However, it is a tough exercise to perform. Since the movement is a multi-joint exercise it requires some lower body strength and balance. If you are new to exercise and want to perform the bodyweight lunge, I recommend using a chair to hold onto for balance. Also, you may want to perform short lunges until your strong enough to perform more robust lunges. 

How to do the bodyweight lunge exercise - Left leg lunge position

How to do the bodyweight lunge exercise - Right leg lunge position

Position for the bodyweight lunge exercise

Stand with your feet shoulder width apart. With your back straight and your chest puffed out, pull your shoulders back and down. Keep your head level and eyes straight ahead. I suggest picking a spot on the wall to focus on while you perform the bodyweight lunge exercise. You can either keep your hands at your sides or on your waist. I suggest keeping your hands at your sides if you are just starting out (for balance).

How to perform the bodyweight lunge exercise

Take one full step forward with your left leg and bending at the knee as you lunge forward. Your landing foot should be firmly planted on the floor before you start the lunge. Shift your weight onto your left leg as you begin your lunge. Lower your body until your right knee touches the floor and your left shin is parallel to the floor (it’s ok if your knee is slightly more forward). Pause for a moment at in the lunge position and using your left leg and buttocks, power your body back up to the starting position. Repeat for the right leg.


Breathe in as you lunge forward and breathe out as you press back up to the start position.  

Important points for the bodyweight lunge exercise

·         If balance is an issue, use a chair to hold onto as you lunge forward. This will help with your balance for the first few times as you get used to the bodyweight lunge exercise

·         Try not to look down or to your sides as this will affect your balance.

·         If you are new to the bodyweight lunge exercise, try performing short lunges until you are in a position to perform full lunges.

·         Keep your lunge foot firmly planted on the floor

Video for the bodyweight lunge exercise

Related Exercises:

The Wall Sit Exercise

The Bodyweight Squat Exercise

The Standing Reverse Leg Kickback Exercise

Over his 30 plus years of experience, Blake Bissaillion has worked with nationally ranked body builders, power lifters and fitness professionals. In this time he has picked up volumes of applied knowledge that he openly shares with his clients. Mr. Bissaillion’s objective is to help as many beginners to weight training and fitness to achieve their weight loss and fitness goals while getting into their best possible shape. Mr. Bissaillion owns and operates Belly Be Gone, a fitness company that offers fitness and nutritional guidance and products.

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