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How To Do A Bodyweight Lunge

Instructional Video

 

Written Instructions

  1. Stand upright with your feet hip width apart, feet facing forwards.
  2. Bracing your core, take a stride forward around a metre in front of you. Your back foot should be up on its toes.
  3. Once your front foot has landed and you’ve gained your balance, bend both legs so that your body is lowered to the ground.
  4. You should aim to reach 90 degree angles in both legs, not allowing the knee to go over your toes on the front leg. Your weight should remain centred.
  5. Once you’ve reached 90 degrees in both legs, fire upwards so your legs are extended again.
  6. Step the front leg back together with the back leg and repeat with the others side. 

Regression

Struggling to keep your balance during this move? Cut out the stepping. Perform a split squat instead. Get into a split stance with one foot forward and one back. Lower your body down to the ground, before firing up until your legs are straight. Repeat desired reps with this leg forward then swap over to the opposite leg.

Progression

Looking for more of a flamin' challenge? Try doing lunge jumps, adding a jump into your bodyweight lunges can really help you get your sweat on.

 

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