The Ultimate Guide to Bodyweight Lunges. (2022,updated)

Although the squat may not seem like an exercise that should require many variations, the squats in this article will make you think again. There are many variations to choose from, and all have their own benefits to help you build even more muscle or burn calories. If you need extra resistance, invest in a weight belt to add some weight as needed!

Sure, the common leg exercises are intensive and can leave you immobile for a foreseeable amount of time. This leaves some people with a dilemma: Do they want to work their lower body or not? But don’t worry your situation doesn’t have to be the same because you can make your leg day more productive by using it to help in other areas such as your athletic goals.

One of the most beneficial exercises for your legs is to do a bodyweight lunge. However, this workout needs to be done correctly. In today’s article, we’ll go over what bodyweight lunges are; how to make sure you have the correct stance when doing this exercise and how to set up for muscle growth.

Bodyweight lunges are for both strength training and long-term conditioning purposes; it would benefit you to master the lunge in its easiest form. In order to work on the difficulty or buildup of these lunges, one can make adjustments like pausing before they lower their foot down or going just 20% of the way down before they come back up, it will give your muscles a break while still homeostasis can happen.

here I am going to tell you what are bodyweight lunges

A bodyweight lunge is an exercise meant to stimulate the muscles in your upper legs. Basically, you should dip down by bending your knees and reaching the bottom, then return.

This exercise engages many of the muscles in the thighs while also challenging your core. To do it, you step forward with one leg and then move to a lunge position until the knee of your rear leg is lower than the front knee — at either 90 degrees or as far as you can go (keeping your back straight). The next step is to press yourself up and bring your legs back together so that your feet are next to each other.

Bodyweight workouts are my favourite way to work out because it allows me to get the most out of my body and only rely on my body’s weight for resistance. You use your body for resistance as you lunge with one leg at a time.

This is easier than when you have added weight; however, there are still ways that you can make this workout more challenging by adjusting the pattern to something such as mountain climbers or not having feet together when lunging.

For strength gain, muscle gain and athletic training exercises, callisthenics is a workout routine that you can use. Body-weight lunges are part of this workout and it’s imperative you learn the form for these if you want to get the most out of their workouts.

how to set up for bodyweight lunges

A wonderful thing about bodyweight lunges is how simple it is to get started. All you need is floor space. If you are doing walking lunges, you’ll need around 20 yards of free space to walk in one direction and back again. Standing lunges don’t require any kind of movement so the only thing you need to worry about is the room around you.

If you try adding weights or a bench, the movement is no longer a bodyweight lunge. Adding weight will make the lunge more challenging and if you add a bench to your back leg then this will turn it into a Bulgarian split squat. Don’t worry about setting up an equipment rack. All you need for this exercise is a few inches off the floor in front of you.

how can we make bodyweight lunges harder?

Now, before you start complaining about how easy bodyweight lunges are, we’re going to give you some modifications to make these exercises a bit more challenging. For example, try doing slow negatives during the movement instead of jumping right into it.

A variation of bodyweight lunges is to include a jump in between the lunges for more intense fitness gains. Jumping between lunge repetitions will have your heart racing and you’ll be out of breath at the end.

Making this body-weight lunge harder involves doing pulses to the bottom of the movement. So, you do a lunge like normal, but stay down at the bottom and move up and down, for ten repetitions per side.

benefits of bodyweight lunges

Lunges are one of the best lower-body exercises that you can do as they encourage muscle development and improve power. let’s discuss the benefits of bodyweight lunges.

1. Symmetry improvement: If you’re into unilateral training, it’s great to go one leg at a time. This helps to improve both of your legs without the other one helping, which means that your symmetry improves. This increases how long you are able to keep up with your fitness exercises and stay strong.
2. Balance improvement: Bodyweight lunges are much easier when you have some balance, so it’s important to start with smaller rep squats. Reps can be done without weights, and you can start from the down position without a box if moving forward doesn’t suit your feet.
3. Zero spinal loads: The beauty of bodyweight lunges is that they offer a therapeutic back benefit. Since there’s no weight on your spine, it will help to address any pain and stress there. This way, you have time to rest and recover.
4. Better core stability: This exercise is done by using many different muscles, such as the ab and back muscles. Increased core stability will strengthen these bones and make them stronger in the long run. Core strength is important for the following reasons.
5. Hip flexors get more flexible: With consistent bodyweight lunges, your hips get to move and stretch all the muscles that are restricted by long bouts of sitting. This should loosen up any soreness that you may experience in or around your hips.
6. Helps strengthen everyday functions: Bodyweight lunges are functional, even in your everyday life. You will build up much more strength from it than if you just ran a few miles and did some stretches. For example, if you ever do any squats at the gym where your feet don’t have extra weight on them, there’s a good chance that you’re getting stronger differently.
7. Can be done anywhere anytime: This means the bodyweight lunge is a very versatile exercise. It can be done on a plane, for example, so there’s no excuse not to do it. Bodyweight lunges are a great way to ease into a beginner’s workout and make it more achievable.

Let’s discuss those muscles which worked during bodyweight lunges

Bodyweight lunges work out your gluteus and hamstring muscles, along with your quadriceps. They also work out many stabilizing muscles, as well as your calves, core, and lower back. Plus, indirect work on your adductor muscles means you still get a great workout without even moving!

Bodyweight lunges rank highly on the list of best leg workouts someone can do. Easy to do and make it possible for pretty much anyone with a pair of arms and legs.

top 9 variations of bodyweight lunges

We already know about the benefit of bodyweight lunges. now I will tell you about the top 9 variations of bodyweight lunges that will target your butt from every angle.

1. Bodyweight forward lunge:

• Stand with your feet at least a foot apart, keep your hands by your hips or in front of you, and do not bend at the elbow. This is the starting position.
• Take a step forward with your right leg and put it on the ground.
• Bend both your knees to create two right angles with them, so that your legs are parallel to the floor. Your chest should be upright and slightly forward so that you’re not hunched or rounded over. Your back should be flat and straight. Your right thigh should be parallel to the floor, and your right knee should hover just barely above the ground. Keep your butt contracted and core engaged.
• Now push your right foot through the ground to go back to the original position. That’s 1 rep.
• Go through all your reps on one side before moving on to the other. If repeating this motion is uncomfortable, try alternating sides.

Targeting muscles: gluteus maximus, hams, quads, calves, and core musculature.

2. Bodyweight reverse lunge:

• Stand with your feet evenly spaced. Hold your hands in front of you or on the sides of your body. This is the starting position.
• Lift your right foot off the floor and back about two feet, then put your weight on the ball of your foot. Bend both knees until you can touch both quads to the ground. (Don’t bend too far.) Your upper body should lean slightly forward with the spine flat rather than bent from side to side. Keep your left knee above your left foot and engaged in order to make it front-back straight again.
• To complete 1 rep, push your right heel through to the starting position of your left foot.
• Do this exercise by squatting down, then standing up and lifting the other leg. Hold for 1-2 seconds.

Targeting muscles: gluteus maximus, hams, quads, calves, and core musculature.

3. Bodyweight lateral lunge:

• Put your feet together and put your hands on your hips. This is the starting position.
• Move your right foot 2 feet to the right. When your foot hits the floor, bend forward at the hips and push your butt back while bending the right knee to lower into a lunge.
• Push off your right leg to return to the starting position and then do the same with your left leg. That’s 1 rep.
• On one leg do all the reps, then do the same with the other leg. You can do this exercise by alternating legs.

Targeting muscles: gluteus Maximus, gluteus minimus, quadriceps, hamstrings, core and inner thigh.

4. Curtsy lunge:

• Start by standing with your feet about 18 inches apart. Your weight should be equally distributed. Place your hands on your hips or hold them together in front of your chest.
• Bring your right foot to the side until the toes are pointed diagonally behind you. As you bring your knee down, lower your back leg so that it is parallel with the floor.
• Drive your left heel back to the ground to stand up, then drive it through to stand back up. That’s 1 rep.
• Do all of your reps on one leg and then repeat with the other. Alternating legs will work too; it’s up to you which way you want to do it.

Targeting muscles: gluteus Maximus, gluteus minimus, quadriceps, core and the calves.

5. Lunge jump:

• Stand with your feet together on the ground. Step back about 2 feet with your left foot, landing on the ball of your foot and keeping it off the floor.
• Bend both knees until your right leg is parallel to the floor and your left shin is on the ground. Your back should be straight and you should look forward while you do it. Hold your hands in front of your chest when you are finished.
• squat and then position your palms on the ground in front of you. Push quickly with both feet and then swing your arms back to generate more power. As you jump off the ground, move back into a lunge before jumping up.
• To modify this movement, keep your feet on the ground as you bend and straighten your legs in and out of a lunge without jumping in between.

Targeting muscles: gluteus maximus, quadriceps, hamstrings, calf and core.

6. Reverse lunge with rotation:

• Stand in a lunge stance with one leg behind the other. (Think of riding a bicycle.) With one hand on top of the other, grip the dumbbells firmly at your chest. That’s your starting position.
• Bend your right leg at a right angle. Keep your right heel up and put your weight on the ball of your foot, while tucking your left foot in behind it. Your chest should be upright and you should lean forward, keeping the natural curve of your back.
• Inhale, then slowly and deliberately move your torso to the left. As you do feel a stretch along your midback?
• Put your weight on the heel of your left foot and twist to the right. Straighten your knees, then push off the heel of your left foot to return to the starting position.
• Push off with your left foot and lower down into a reverse lunge. Turn your torso to the right, then rotate back to the left.

Targeting muscles: gluteus Maximus, quadriceps, hamstrings, calf and core.

7. Dumbell lateral lunges:

• Stand with your feet several inches apart. Hold a weight in each hand and rest them on the tops of your shoulders; your palms should be facing each other and your elbows should be bent. This is the starting position.
• Step out with your right leg, hinge at the hip, and squat down to lower into a lateral lunge. Keep your chest high and stomach tight as you do so. Make sure not to let your knee bend forward too much.
• Bring your right leg all the way back to lower the leg down to return to the starting position and that’s one rep.
• Perform reps on the right side of your body, then repeat the same amount of reps on the left.

Targeting muscles: gluteus Maximus, gluteus minimus, quadriceps, hamstrings, core and inner thigh.

8. Single leg deadlift to reverse lunge:

• Stand with your feet together and your arms in front of you. Each hand should have a heavier dumbbell.
• Next, balance your weight on one leg. Keep a slight bend in one knee and raise your other leg so it goes out behind you much like the shape of the letter L. Hinge at the hips to bring the rest of your body parallel with the floor so that your bent leg is lowered toward the floor. (You may need to bend your supporting knee a bit more if you want to make up for any lack of mobility or flexibility).
• Keep your torso parallel to the ground with the right leg straight up in the air (if one’s hamstrings are tight, they may not be able to achieve this).
• Tighten your core. Push through your right heel to stand up. Pull the weight backwards while bringing your left leg back. Pause, and tighten your glutes.
• Take a step back on your left foot. Place the ball on your left foot and do not let your heel touch the floor.
• Bend your right knee (and left knee) so that your right shin and quadriceps are parallel to the floor. Let your back be as flat as possible while you bend so that your left leg is on top of your right and you engage your core and butt at all times while bending.
• Push off the heel of your right foot to get up from standing. Do your reps on one side, and then repeat them on the other side.

Targeting muscles: gluteus Maximus, quadriceps, hamstrings, calf and core.

9. Step up to reverse lunge:

• Stand with your front near a box, step, bench, or chair.
• Put your right foot on the box and push off with your heel, quickly extending your left leg. Keep most of your weight on the right leg and keep your left foot hovering above the ground.
• Step back with your left foot, then step your right foot back two feet behind the left and lower yourself into a reverse lunge position.
• Stand back up pushing with your left foot. Step up with the right, then switch back and repeat.
• Complete all of your reps on one side before doing a set on the other.

Targeting muscles: gluteus Maximus, quadriceps, hamstrings, calf and core.

the bottom line

Lunges provide so much more than just strength. Lunges help with bone density and improve balance. You can strengthen your muscles and lose weight by performing lunges that are weighted for the total body. Once you’ve mastered your technique, lunges with weights will help you lose weight faster and build muscle mass easier.

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