Exercise How To

Back and Forth Lunges: Body Weight Only


Muscles Worked: Glutes, quadriceps, hamstrings, core muscles.

Starting Position: Stand with your feet shoulder width apart. Hold your hands comfortably to your side.

Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, Bend your knees and lower your body to the ground. Your front knee should be directly over your ankle and your back knee should only be a few inches above the ground and you should be on your toes on the back foot.

Push off with the front foot and return to the starting position without letting your foot or toes drag on the ground.

Extend the leg that you just used to perform a forward and perform a backward lunge.

Using this same leg, keep your balance and extend your foot behind you. The knee of your front leg should be directly over your ankle. Your back knee should be a few inches above the ground. Only the toes of your back foot should be touching the ground.

Muscles Worked

Gluteal MusclesQuadricep MusclesHamstring MusclesAbdominal Muscles

More Exercises Requiring No Equipment

Ab Twist
Lunges: Body Weight Only
Push Ups: Body Weight Only
Squat with Calf Raise: Body Weight Only
Squats: Body Weight Only
Flutter Kicks
Glute Kickbacks
Jog in Place
Modified Pushup
Pilates Crunch
Pilates Crunch with 45-Degree Hold
Side Seated Leg Lifts
Triceps Dips
Wall Sits



1. Always make sure your front knee is directly over your ankle.

2. Avoid letting your foot touch when moving from the lunge position to the starting position.

3. Hold your hands out to the side if you have difficulty keeping your balance.

4. Shakiness is normal with this exercise and will improve with practice.