How to Do the Bodyweight Lunge

The bodyweight lunge steps forward into a deep split position and pushes back to standing, training one leg at a time. It builds quads and glutes and improves balance and hip mobility with no equipment. It suits beginners and anyone training at home or traveling.

Quads Glutes BodyweightBeginner

Log every set of your Bodyweight Lunge in Superlift

Muscles worked

Primary

Quads
Glutes

Secondary

Hamstrings
Calves

How to do the Bodyweight Lunge

1
Stand tall with your feet hip-width apart and your hands on your hips.
2
Take a big step forward with one foot.
3
Lower your back knee toward the floor until your front thigh is parallel.
4
Keep your front foot flat and your chest up.
5
Push through your front heel to return to standing.
6
Step forward with the other leg and alternate.

Form cues to remember

Take a long step
Front knee tracks over your toes
Chest up, core braced
Push through your front heel

Common mistakes

Short steps

Step far enough that your front shin stays near vertical.

Front knee caving in

Push your knee out in line with your toes.

Leaning forward

Keep your torso upright.

Wobbling side to side

Imagine you're on train tracks and step slightly wider.

Sets and reps

Muscle growth	3 sets of 10–15 reps per leg, 60 sec rest
Endurance	2–3 sets of 20 reps per leg, 30–45 sec rest

If your knees hurt, shorten your step or try reverse lunges. Hold a wall for balance until you're steady.

Superlift for iPhone

Track your Bodyweight Lunge and watch it go up

Superlift shows what you lifted last time, times your rest, and charts your strength week by week, so you always know what to beat. Every exercise in this library is built in, with the same demos and tutorials.