Bodyweight rear lunge front raise

Category

Legs

Difficulty

Intermediate

Equipment

Bodyweight

Primary muscles

Quadriceps Femoris, Deltoids, Gluteus Maximus, Gluteus Mideus

Secondary muscles

Biceps Femoris, Semitendinosus, Semimembranosus, Gastrocnemius, Soleus

How to do it

1. Stand with your feet shoulder-width apart and your arms by your sides.
2. Step backward with your right foot and lower your body into a lunge position while simultaneously raising your arms in front of you to shoulder level.
3. Ensure your front knee is aligned over your ankle and your back knee is close to the floor.
4. Push through your front heel to return to the starting position, lowering your arms back to your sides. Repeat the movement with your left foot stepping backward, alternating legs.

Form tips

• Maintain a steady breathing pattern, inhaling as you lunge down and exhaling as you push back up.
• Keep your arms straight and parallel to the floor during the front raise to maximize shoulder activation.
• Avoid locking your knees when returning to the standing position to keep the tension on your muscles and prevent injury.