Bodyweight Long Rear Lunge
Expert Advice
Keep your front knee aligned with your ankle and avoid letting it go past your toes to protect your knee joint.
How-to-do Steps
- Stand with your feet hip-width apart.
- Take a large step backward with one foot, lowering your hips until both knees are bent at a 90-degree angle.
- Push through the heel of your front foot to return to the starting position.
- Repeat on the opposite leg.
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Muscles Worked
Bodyweight Long Rear Lunge primarily targets the Quads, Hamstrings, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads50%
Hamstrings50%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Bodyweight Long Rear Lunge work?
Bodyweight Long Rear Lunge primarily targets the Quads, Hamstrings. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Bodyweight Long Rear Lunge?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Bodyweight Long Rear Lunge suitable for beginners?
Yes, Bodyweight Long Rear Lunge is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
