Bodyweight Rear Lunge
Expert Advice
Keep your upper body straight and engage your core to prevent leaning forward during the lunge.
How-to-do Steps
- Stand with your feet hip-width apart.
- Take a step back with one foot and lower your hips until both knees are bent at about a 90-degree angle.
- Make sure your front knee is directly above your ankle and your other knee doesn't touch the floor.
- Push back up to the starting position.
- Repeat for the desired number of repetitions before switching legs.
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Muscles Worked
Bodyweight Rear Lunge primarily targets the Glutes, Quads, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes40%
Quads40%
Secondary
Calves20%
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 Rear Lunge work?
Bodyweight Rear Lunge primarily targets the Glutes, Quads. Secondary muscles involved include Calves. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Bodyweight 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 Rear Lunge suitable for beginners?
Yes, Bodyweight 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.
