Library / Quadriceps
Bodyweight Rear Lunge
Bodyweight · Lunge · Compound
QuadricepsGlutes HamstringsCalves Joint friendly
Default prescription & biomechanics
- Primary muscles
- Quadriceps, Glutes
- Secondary muscles
- Hamstrings, Calves
- Equipment
- Bodyweight
- Movement pattern
- Lunge (Push force)
- Difficulty
- Intermediate
- Working rep range
- 10-12 reps per set
- Between-set interval
- 90 seconds rest
Step-by-step coaching cues
- Stand upright with your hands on your hips
- Step one leg backward and then flex your hips and knees, lowering as far as possible while keeping your front foot firmly on the floor
- Then, return to the starting position by extending your hips and knees and aligning your feet side by side
Joint & safety considerations
No specific joint contraindications are flagged for Bodyweight Rear Lunge. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| Barbell Lunge | Barbell swap | Barbell |
| Barbell Rear Lunge | Barbell swap | Barbell |
| Barbell Step Up | Barbell swap | Barbell |
| Dumbbell Box Step-Up | Dumbbell swap | Dumbbell |
| Dumbbell Bulgarian Split Squat | Dumbbell swap | Dumbbell |
| Dumbbell Lunge | Dumbbell swap | Dumbbell |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.