Bodyweight Rear Lunge

Muscles worked

Setup

1. Stand tall with your feet hip-width apart and your hands on your hips or held together in front of your chest.
2. Engage your core and look straight ahead to maintain a neutral spine.
3. Distribute your weight evenly across both feet to establish a stable base.

How to do it

1. Inhale as you take a controlled step backward with one leg, landing softly on the ball of your back foot.
2. Lower your hips vertically until both knees are bent at approximately 90-degree angles, ensuring the back knee hovers just above the floor.
3. Exhale as you drive through the heel of your front foot to return to the starting standing position.
4. Maintain a steady tempo, taking 2 seconds to descend and 1 second to return to the top.

Form checklist

• Keep your front knee aligned with your second toe and avoid letting it cave inward.
• Maintain a tall chest and neutral spine; do not allow your lower back to arch excessively.
• Ensure your hips stay square to the front rather than rotating toward the back leg.
• Keep the majority of your weight (about 70%) on the front leg throughout the movement.

Pro tips

• To maximize glute activation, lean your torso slightly forward (about 15 degrees) while keeping your back flat.
• Focus on 'pulling' yourself back to the start using your front leg muscles rather than 'pushing' off with your back toes.
• Imagine your feet are on train tracks rather than a tightrope to improve lateral stability.

Make it harder

• Perform the exercise from a deficit by standing on a small platform or weight plate with your front foot to increase the range of motion.
• Add a 3-second pause at the bottom of each rep to increase time under tension and eliminate momentum.

Frequently asked

What muscles does the bodyweight rear lunge work?

The bodyweight rear lunge primarily targets the glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.

What equipment do you need for the bodyweight rear lunge?

The bodyweight rear lunge requires no equipment — just your body weight.

Is the bodyweight rear lunge good for beginners?

Yes. The bodyweight rear lunge is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• 3 Point Standing HopsIntermediate · calves, glutes, hamstrings, and quadriceps
• 4 Cone Single Foot Lateral HopsIntermediate · calves, glutes, hamstrings, and quadriceps
• 4 Way Single Leg HopAdvanced · calves, glutes, hamstrings, and quadriceps
• Air Pillow Balance Counterbalanced Skater SquatAdvanced · glutes, hamstrings, and quadriceps