A forward lunge that lowers your body by bending the front knee, primarily working the quadriceps with assistance from the glutes and hamstrings.
How to do the Bodyweight Lunge#
- Stand tall with feet about hip-to-shoulder width and hands at your sides or on your hips.
- Step one leg forward and plant the foot firmly, keeping your torso upright.
- Bend both knees to lower until the front thigh is about parallel to the floor and the rear knee hovers just above the ground, keeping the front knee aligned over the ankle.
- Drive through the front heel to return to standing and either bring the feet together or step back to the start position.
- Repeat for the desired reps, then perform the same sequence with the opposite leg.
Muscles worked#
Common mistakes#
- Letting the front knee travel far past the toes.
- Leaning the torso forward instead of keeping it upright.
- Taking a stride that is too short or too long for proper knee alignment.
- Allowing the front knee to collapse inward.
- Pushing off with the toes instead of driving through the heel.
