Bodyweight Rear Lunge Front Raise

Muscles worked

Setup

1. Stand tall with your feet hip-width apart and arms resting at your sides.
2. Engage your core and pull your shoulder blades slightly back and down.
3. Maintain a neutral gaze forward to help with balance.

How to do it

1. Inhale as you step one foot back into a lunge, simultaneously raising both arms straight out in front of you to shoulder height.
2. Lower your back knee toward the ground until both legs form 90-degree angles, keeping your weight centered.
3. Exhale and drive through your front heel to return to the standing position while lowering your arms.
4. Repeat the movement by stepping back with the opposite leg, alternating sides each rep.

Form checklist

• Keep your front knee tracked over your mid-foot, not letting it cave inward.
• Maintain an upright torso; do not let the arm raise pull your chest forward.
• Stop the arm raise at shoulder height to keep the tension on the deltoids.
• Keep your core braced throughout to prevent swaying or loss of balance.

Pro tips

• Squeeze your glutes at the bottom of the lunge to create a stable base for the shoulder raise.
• Focus on 'reaching' forward with your knuckles to fully engage the serratus anterior and anterior deltoids.

Make it harder

• Add a 3-second isometric hold at the bottom of the lunge with arms extended.
• Perform the movement on a slightly unstable surface like a foam pad to increase proprioceptive demand.

Frequently asked

What muscles does the bodyweight rear lunge front raise work?

The bodyweight rear lunge front raise primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the serratus anterior as secondary muscles.

What equipment do you need for the bodyweight rear lunge front raise?

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

Is the bodyweight rear lunge front raise good for beginners?

The bodyweight rear lunge front raise is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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