How to do Bodyweight Lunges


Lunges are a functional compound exercise which is great for muscle building and overall strength. A seemingly simple step forward is working out several muscle groups at the same time in your hips and legs in particular, forcing them to become stronger. 

Incorporating lunges into your lower body workout regime can help grow leg muscle mass, help burn fat (more muscle = enhanced fat burning) and better balance / stability of your lower body. 

Overall, the benefits of lunging include: 

  1. Improved core strength
  2. Improved hip flexibility
  3. Stronger balance and stability
  4. Dare we say – developed bootie? 

How to do simple bodyweight Lunges

  1. From a standing position with both feet shoulder width apart, step forward with one leg 
  2. Bend until both knees are at a 90 degree angle while keeping your upper body straight 
  3. Hold this stance for 10 seconds
  4. Slowly extend your knees back to starting position
  5. Repeat 10 times each leg or until you feel the fatigue 

Primary muscles used: 

Upper Legs, Quads, Glutes and Hamstrings

Commonly asked questions about Lunges

Should you do lunges if you have bad knees?

Lunges can cause more pressure to be put on your knees depending on just how bad they are. However bad knees should not stop you from lunging, particularly if you’re monitoring your form. 

Most people chuck the weight onto their knees when doing squats or lunges. This is bad form. When lunging, your weight should be on your leg – with your knees bended. This will reduce the pressure from going onto your knee. 

It may also help to go only half the way down while you build up the strength and conditioning for your muscles to take this extra load. 

What are the alternatives to lunges?

Good alternatives to lunges include Squats, leg press and step ups. 

Can you grow your glutes just by doing lunges? 

Lunges work out your glutes as well as quads and hamstrings, and are one way you can grow your glutes. For a more effective system, incorporate squats and other glute exercises. 

When doing lunges, how far apart should your legs be?

Keep your feet hip to shoulder width apart with your toes pointed forward to maintain good balance and posture.