Lunge Bodyweight

The bodyweight lunge is a fundamental lower-body exercise that targets the quads, glutes, and hamstrings while also engaging the core for balance and stability. It’s a versatile movement that helps improve leg strength, coordination, and joint mobility, making it ideal for beginners, warm-ups, or high-rep endurance work.

How to Perform

1. Stand upright with feet hip-width apart.
2. Step forward with one leg and lower your body until both knees form 90-degree angles.
3. Keep your torso upright and your front knee directly over your ankle.
4. Push through your front heel to return to the starting position.
5. Alternate legs and repeat for reps.

Coaching Cues

• Keep your chest up and core engaged throughout the movement.
• Don’t let your front knee cave inward or move past your toes.
• Take a long enough step to properly activate the glutes and hamstrings.
• Move slowly and with control to avoid wobbling or overbalancing.