Bodyweight Lunge

Bodyweight Lunge is a compound exercise that primarily targets the quadriceps, hamstrings, and glutes, with secondary activation in the calves and core for stability. It is an intermediate-level exercise that improves lower body strength, balance, and coordination. Lunges are a fundamental movement pattern used in various sports and daily activities, making them an essential exercise for functional fitness.

There are several variations of the lunge, including dumbbell lunges and barbell lunges. Adding dumbbells increases resistance and challenges grip strength, while barbell lunges allow for heavier loads, promoting greater muscle growth and overall strength. Bodyweight lunges, however, remain a great starting point for mastering proper form and movement mechanics before progressing to weighted variations.

Lunges can be performed in different directions, such as forward, reverse, or lateral, to target muscles from multiple angles. This makes them a versatile lower-body exercise suitable for all fitness levels. Additionally, they help improve unilateral strength, addressing muscle imbalances between legs.

1. Stand tall with your feet hip-width apart and hands on your hips or at your sides.
2. Take a step forward with one leg, lowering your hips until both knees are bent at approximately 90 degrees.
3. Keep your front knee aligned with your ankle and your back knee hovering just above the ground.
4. Push through the heel of your front foot to return to the starting position.
5. Repeat on the opposite leg and continue alternating for the desired number of repetitions.

Lunges have a low to moderate risk of injury when performed with proper form. However, poor execution or pre-existing conditions can increase the likelihood of discomfort or injury.

• Knee Strain: Allowing the front knee to extend too far forward can put unnecessary stress on the joint. To prevent this, ensure the knee stays aligned with the ankle.
• Lower Back Pain: Leaning too far forward or failing to engage the core can lead to lower back discomfort. Maintain an upright torso and keep the core engaged throughout the movement.
• Ankle Instability: Weak ankles may cause balance issues. Strengthening ankle stability through additional balance exercises can help reduce the risk of rolling an ankle.