Lunge with Leg Lift
Expert Advice
Keep your core engaged and maintain a straight back throughout the movement to ensure stability and to maximize the engagement of your glutes and hamstrings.
How-to-do Steps
- Stand with feet hip-width apart.
- Take a step forward with one leg and lower your hips to drop your back knee toward the floor in a lunge.
- Push through the heel of your front foot to rise back up and lift the back leg up behind you, squeezing your glutes.
- Lower the lifted leg back into the lunge position.
- Repeat for the desired number of repetitions before switching legs.
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Muscles Worked
Lunge with Leg Lift primarily targets the Quads, Hamstrings, Calves, Glutes, with Cardio mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads25%
Hamstrings25%
Calves25%
Glutes25%
Equipment
Body Weight
Exercise Type
Cardio
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Frequently Asked Questions
What muscles does Lunge with Leg Lift work?
Lunge with Leg Lift primarily targets the Quads, Hamstrings, Calves, Glutes. It is classified as a Cardio exercise performed with Body Weight.
How many sets and reps should I do for Lunge with Leg Lift?
For beginners, start with 3 sets of 20s. Intermediate lifters can do 3 sets of 30s. Advanced athletes can push to 4 sets of 45s. Adjust based on your goals and recovery capacity.
Is Lunge with Leg Lift suitable for beginners?
Lunge with Leg Lift is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
