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Bodyweight Lunge

Bodyweight Lunge

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Muscle Groups
  • Abs and Core
  • Hips & Buttocks
  • Legs
  • Leg strength
  • Glute strength


The lunge is a great bodyweight exercise for the lower body. Adding dumbbells is a great way to challenge the leg muscles to grow stronger. Bodyweight lunges can be used as a conditioning exercise by performing a high number of repetitions and keeping the rest between sets to a minimum. Use lighter dumbbells for strength-endurance and heavier dumbbells to develop strength-size.


  • Holding your hands down at your side, step one foot forward about 18 to 24 inches.
  • Immediately bend the knees and descend onto the front leg, allowing the back knee to come close to the ground.
  • Keep the weight on the front heel and maintain a straight torso.
  • Push back up with the front heel and return to the standing position.


  • Not stepping onto the heel and rolling toward the ball of the front foot
  • Not keeping the front foot flat on the ground
  • Allowing the front knee to move too far beyond the toes
  • Pointing the knee to one side
  • Rounding the back
  • Leaning the torso forward