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Bodyweight Rear Lunge

Bodyweight Rear Lunge

The Bodyweight Rear Lunge is a compound exercise that primarily targets the muscles of the lower body, including the quadriceps, hamstrings, glutes, and calves. This dynamic movement is an excellent choice for individuals looking to strengthen and tone their legs while improving overall stability and balance. Unlike the traditional lunge, the Bodyweight Rear Lunge involves stepping backward, challenging your muscles in a different way. By focusing on one leg at a time, this exercise helps to correct muscle imbalances and asymmetries, which can often occur from daily activities or sedentary lifestyles. In addition to its muscle-building benefits, the Bodyweight Rear Lunge can also contribute to improved core strength and enhanced functional movements. As you perform this exercise, you engage your deep abdominal muscles to maintain proper posture and stability, promoting a strong and stable core. Whether you're a beginner or an advanced fitness enthusiast, the Bodyweight Rear Lunge can easily be modified to suit your fitness level. Adding dumbbells or resistance bands can increase the intensity, while reducing the range of motion or performing the exercise on a stable surface can be helpful for those with balance or stability challenges. Incorporating the Bodyweight Rear Lunge into your fitness routine can be a great way to challenge your lower body muscles, improve your overall strength, and enhance your balance and stability for daily activities. Remember to always focus on proper form and technique to maximize the benefits of this exercise and minimize the risk of injury.


  • Start by standing tall with your feet hip-width apart.
  • Step one foot back, keeping your toes pointing forward and weight evenly distributed between both legs.
  • Bend your front knee and lower your body towards the ground, keeping your chest lifted and core engaged.
  • Lower your back knee towards the floor, aiming for a 90-degree angle with both knees.
  • Push through your front heel and engage your glutes to return to the starting position.
  • Repeat the movement on the other leg, alternating sides each time.
  • Continue lunging for your desired number of repetitions or duration.

Tips & Tricks

  • Ensure proper form by keeping your core engaged and your chest lifted throughout the exercise.
  • Start with a comfortable step backward, allowing your front knee to flex and your back knee to lightly touch the floor.
  • Focus on pushing through your front heel as you return to the starting position, activating your glutes and hamstrings.
  • To increase difficulty, hold dumbbells or kettlebells in each hand during the exercise.
  • Incorporate variations, such as adding a lateral raise with dumbbells or performing bicep curls at the bottom of each lunge.
  • Include this exercise in a circuit workout for a full-body burn by combining it with other bodyweight exercises like push-ups and squats.
  • Maintain a steady breathing pattern throughout the movement to optimize oxygen flow to your muscles.
  • Don't rush the exercise; focus on controlled movements for maximum benefit.
  • Make sure your front knee does not extend beyond your toes to avoid excessive strain.
  • Adjust the depth of the lunge to your comfort level and gradually increase the range of motion as you become more proficient.

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