Exercise library
Quads
Bodyweight Lunge
No equipment needed
- Primary muscle
- Quads
- Also works
- Glutes, Hamstrings
- Equipment
- Bodyweight
- Movement pattern
- Squat
- Role in a program
- Primary
How to do it
Step forward into a lunge and lower the back knee toward the floor while keeping the torso upright. Drive through the front heel to return to standing, then alternate legs.
Video demo coming soon.
Similar & swap-friendly exercises
Missing the equipment, or does this one aggravate something today? These also train the quads — pick a substitute that feels strong and pain-free. For an actual injury, get it assessed by a professional.
- Bodyweight SquatBodyweightSquat
- Bodyweight Walking LungeBodyweightSquat
- Bulgarian Split SquatBodyweightSquat
- Jump SquatBodyweightSquat
- Pistol SquatBodyweightSquat
- Sissy SquatBodyweightSquat
No-equipment alternatives
Training at home or on the road — bodyweight options for the quads: