How to Do a Body Weight Lunge Calisthenics Exercise

Lunge exercises are among the many fitness moves in calisthenics. These exercises focus on developing, defining and toning the lower-body muscles. Calisthenics lunges develop the thighs, quads, hamstrings, butt, legs, and lower body. The following steps will assist you in adhering to proper stance and formation while doing body weight lunge calisthenics.

Instructions

Difficulty: Moderately Easy

1. Stand with your legs together. Be sure your body is completely aligned in the same direction. Your hands and arms may be placed on your hips or positioned at your sides.
2. Step one leg forward while staying balanced on the opposite foot. Bend both knees as the one leg extends forward and the other stays in place.
3. Follow the direction of the extended leg bringing it to a fully kneeling position. Your forward lunge-like movement is one of almost kneeling on the back leg but this leg's knee should not touch the ground.
4. Push off, with the extended leg, back to a standing position. Repeat the lunge with the opposite leg. Alternate legs during exercise repetitions.
5. Do not extend your knees past your toes and your chest past your knees. Keep your hips in a forward-facing position and do not rotate them during the entire exercise.

Tips & Warnings

• Hand weights can be incorporated into the body weight lunge to make the exercise more challenging.
• If possible, use a spotter the first day you do this exercise in case a muscle becomes cramped or pulled.
• Consult with your doctor before beginning any exercise program.