Bodyweight Forward Lunge: How-to, Tips & More
The Bodyweight Forward Lunge is a beginner compound exercise for your quads. You do it with bodyweight, one side at a time. It is a good fit when your goal is muscle growth.
Besides the quads, it also works your glutes, so it fits well in a session that trains those muscles together.
Muscles worked
Quads
Primary
Glutes
Secondary
How to do the Bodyweight Forward Lunge
- Stand tall with your feet hip width.
- Step one foot forward and lower until both knees are bent at about 90 degrees.
- Push off the front foot to step back.
- Alternate legs.
Bodyweight Forward Lunge tips
- Keep your front knee in line with your toes.
Sets and reps
Most lifters do well with 8 to 15 reps per set, and 8 to 15 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
Bodyweight
Type
Compound
Bodyweight Forward Lunge alternatives
Barbell Lunge
Quads
Dumbbell Forward Lunge
Quads
Barbell Bulgarian Split Squat
Quads
Barbell Split Squat
Quads
More quads exercises
All Fours Quad Stretch
Bodyweight
Assisted Pistol Squat
Chair
Barbell Back Squat
Barbell
Barbell Step Up
Barbell
Barbell Thruster
Barbell
Bodyweight Bulgarian Split Squat
Bodyweight
Frequently asked questions
What muscles does the Bodyweight Forward Lunge work?
The Bodyweight Forward Lunge mainly works your quads, with help from your glutes.
How many sets and reps should I do?
A good starting point is 8 to 15 reps per set, and many lifters get the best results between 8 to 15 reps. Use a weight that leaves one or two reps in reserve.
Is the Bodyweight Forward Lunge good for beginners?
Yes. The Bodyweight Forward Lunge is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Bodyweight Forward Lunge?
You need bodyweight.
Add Bodyweight Forward Lunge to your program
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