Bodyweight Rear Lunge

Bodyweight Rear Lunge


This exercise involves stepping back with one leg and lowering the body until the front knee is bent at a 90-degree angle. It primarily targets the quadriceps, glutes, and hamstrings.

Muscle Group

Equipment Required

Bodyweight Rear Lunge Instructions

  1. Stand with your feet hip-width apart and your hands on your hips.
  2. Step your right foot back and lower your body until your left knee is bent at a 90-degree angle.
  3. Make sure your left knee is directly above your left ankle and your right knee is hovering just above the ground.
  4. Push through your left heel to stand back up to the starting position.
  5. Repeat on the other side by stepping your left foot back.
  6. Complete 10-12 reps on each leg for 3 sets.

Bodyweight Rear Lunge Form & Visual

Bodyweight Rear Lunge

Bodyweight Rear Lunge Benefits

  • Strengthens the quadriceps, hamstrings, and glutes
  • Improves balance and stability
  • Engages the core muscles
  • Increases flexibility in the hip flexors and ankles
  • Can be done anywhere without equipment
  • Can be modified to increase or decrease difficulty

Bodyweight Rear Lunge Muscles Worked

  • Quadriceps
  • Glutes
  • Hamstrings
  • Calves
  • Core

Bodyweight Rear Lunge Variations & Alternatives

  • Bodyweight Forward Lunge
  • Weighted Rear Lunge
  • Jumping Rear Lunge
  • Curtsy Lunge
  • Walking Lunge