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Visual demonstration of the Bodyweight Rear Lunge exercise

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Intermediate

Difficulty
Intermediate
Movement type
Strength
Primary muscles
Glutes Quadriceps
Secondary muscles
Biceps Calves
Equipment
Bodyweight
Exercise guide

Bodyweight Rear Lunge

4 steps Updated 29/08/2026

Bodyweight Rear Lunge is a bodyweight exercise targeting Quadriceps (Quadriceps Femoris), Glutes (gluteus maximus, gluteus mideus).

Step by step

How to perform it

  1. Stand with your feet shoulder-width apart and your hands on your hips or by your sides.
  2. Step backward with your right foot and lower your body into a lunge position, ensuring your front knee is aligned over your ankle and your back knee is close to the floor.
  3. Push through your front heel to return to the starting position.
  4. Repeat the movement with your left foot stepping backward, alternating legs.
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Last updated: 29/08/2026

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Bodyweight Rear Lunge

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