Male

Bodyweight Rear Lunge

Muscles involved

If you are looking to build solid lower body strength without stressing your joints, incorporating the Bodyweight Rear Lunge into your routine will make a massive difference. By relying strictly on your bodyweight, you execute a highly effective unilateral movement that targets your quads and glutes directly. The noticeable benefit you will feel from stepping backward is improved knee stability, sharper balance in your daily movements, and noticeably firmer, stronger glutes over time. It is a very hip-friendly option that delivers functional power and control every single time you hit the gym.

How to do it

1. Stand tall with feet hip-width apart, hands on your hips, and your core braced. 2. Step backward with your right foot, landing on the ball of your foot, and lower your hips until your left thigh is parallel to the floor. 3. Pause at the bottom, ensuring your front knee is aligned over your ankle and your torso is upright. 4. Press through your left heel to return to the starting standing position and repeat with the opposite leg.

Equipment required

Peso corporal

Muscles worked

Tips

- Maintain an upright torso by keeping your chest up and shoulders back. - Your front knee should track directly over your ankle; do not let it push forward past your toes. - Lower down until your back knee hovers just an inch above the floor for full range of motion. - Press through your front heel to stand up, squeezing your glute at the top of the movement.