Exercise How To:

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 the side of your body.

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.

Muscles Worked

Gluteal MusclesQuadricep MusclesHamstring MusclesAbdominal Muscles

More Exercises Requiring No Equipment

Ab Twist
Back and Forth 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


Tips for Lunges: Body Weight Only:

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

2. You can perform back to back repetitions on one leg or alternate legs.

3. Practice pushing off hard to make sure you are using your leg muscles to return from the lunge position to the starting position.