Steve Pumphrey

Changing Lives Through Fitness Coaching

Body Weight Lunge

The bodyweight lunge is a fairly easy, no equipment required exercise to strengthen your leg and glute muscles. You can even use it to improve your balance. Muscles worked include legs, your glute or your butt muscles and also your core.

Stand with your feet about shoulder width apart. Hold your hands where they are most comfortable for you, at your sides, on your hips, or even on your head. Step one foot forward about 18 to 24in. Bend your knees and lower onto the front leg, allowing the back knee to come close to the ground but not touching. Keep your weight on your front foot and maintain a straight torso. Push back up with your front foot and return to the standing position.

Avoid rolling on the ball of your foot. Keep your foot flat, letting your knees extend beyond your toes. Letting your knees drift to one side. Rounding your back and tilting to one side.

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