Bodyweight Forward Lunge (Hinge at Hips)

The bodyweight forward lunge with a hinge at the hips is a dynamic lower body exercise that targets the quads, hamstrings, glutes, and core muscles. This exercise can be done anywhere as it requires no additional equipment, making it perfect for home workouts or when you're on the go. To perform this exercise, start by standing tall with your feet hip-width apart. Take a big step forward with one foot, making sure to keep your torso upright and engage your core for stability. As you step forward, simultaneously hinge at your hips, pushing your hips back as if you were trying to touch your back foot to the ground while keeping your front knee in line with your toes. From this position, lower your body by bending both knees until your front thigh is parallel to the ground, and your back knee hovers just above the ground. Make sure to keep your weight shifted onto your front heel as you lower down and avoid allowing your front knee to go past your toes. To return to the starting position, push through your front heel and engage your glutes and quads to stand back up and bring your back foot forward into the starting position. Repeat the movement on the opposite side. Incorporating the bodyweight forward lunge (hinge at hips) into your workout routine can help improve lower body strength, stability, and balance. Start with a few sets of 10-12 reps on each leg and gradually increase as you become more comfortable and stronger. Remember to maintain proper form throughout the exercise, focusing on controlling the movement and feeling the muscles working.

Instructions

• Stand tall with feet hip-width apart and engage your core.
• Take a big step forward with your right foot and begin to shift your weight forward.
• As you step forward, hinge at your hips and bend your right knee to lower yourself into a lunge position.
• Make sure your right knee is directly above your ankle and your left knee is hovering just above the ground.
• Keep your torso upright and maintain a straight line from your head to your heel.
• Push through your right heel to return to the starting position.
• Repeat on the other side by stepping forward with your left foot.
• Continue alternating legs for the desired number of repetitions.

Tips & Tricks

• Engage your core muscles throughout the movement for stability and control.
• Maintain a tall posture by keeping your chest lifted and shoulders back.
• Focus on driving through your front heel to activate your glutes and hamstrings.
• Ensure that your knees stay in line with your toes to prevent any inward or outward collapsing.
• Control the movement by initiating the lunge with a hip hinge, rather than just stepping forward.
• Breathe rhythmically throughout the exercise to maintain oxygen flow and prevent fatigue.
• Start with bodyweight lunges and gradually increase the difficulty by adding dumbbells or resistance bands.
• Include variations like reverse lunges or lateral lunges to target different muscle groups.
• Prioritize proper form and technique over speed or quantity of repetitions.
• Listen to your body and rest if you experience any pain or discomfort.