How to Do Body Weight Lunge: Muscles Worked & Proper Form

Bodyweight Lunge exercise

Muscles Worked in Body Weight Lunges

Muscles worked by bodyweight lunge

Primary muscles worked:

How to Do Body Weight Lunges

  1. Take a big step forward and sink as deep as possible in a lunge position, without hitting the knee of the back leg in the floor.
  2. Return to the starting position by pushing yourself back with the front leg.


The lunge is a body weight exercise that not only strengthens your leg muscles, but it can also be used to train your balance, coordination and control. You can make the exercise heavier by holding weights in your hands.

An alternative way to perform this exercise, that might feel easier on your knees, is to take a step backward instead of forward.

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Text and graphics from the StrengthLog app.