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Beginner
- Difficulty
- Beginner
- Movement type
- Strength
- Primary muscles
- Glutes Quadriceps
- Equipment
- Bodyweight
Cardio Lunge
4 steps Updated 29/08/2026
Cardio Lunge is a bodyweight exercise targeting Quadriceps (Quadriceps Femoris), Glutes (gluteus maximus, gluteus mideus).
Step by step
How to perform it
- Begin in a lunge position with your right leg forward and left leg back, ensuring your right knee is aligned over your ankle and your left knee is just above the floor. Bend both arms at your sides.
- Explosively push off your left foot, bringing it forward in a small step while pushing your right leg slightly backwards.
- Immediately return your left foot back to the starting lunge position.
- Continue the explosive movement, maintaining a steady, rhythmic pace. Repeat for the desired number of repetitions or duration, then switch legs.
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Variations and related exercises
4 Corners Curtsy
4 Corners Side Step
4 Punches Side Squat
4 Reverse Lunge and 4 Side Taps
Last updated: 29/08/2026
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Cardio Lunge
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