How to Do Calisthenic Body Weight Lunges

The body weight lunge is an effective calisthenics exercise that you can do anywhere and with no equipment. In this lunge, you use the weight of your body to work the major muscles of your legs, including the glutes, quads, hamstrings and calves.

Instructions

Difficulty: Easy

1. Stand with your feet approximately hip-width apart and your arms at your sides.
2. Take a long step straight in front of you. Once you step, keep your weight equally distributed between both feet. Depending on the size of your step, your back heel may come off the ground at this point.
3. Keep your torso erect as you bend your front leg so your thigh is parallel with the floor. As you do this, bend your back leg, bringing the heel off the floor so your knee almost touches the ground.
4. Pause briefly. Your shoulders should be over your hips or just slightly in front of them, depending on your flexibility. Return to the starting position.
5. Change weight and repeat the body weight lunge on the other side. Alternatively, you can complete a number of repetitions on one side before moving to the other leg.

Tips & Warnings

• Make sure your knees are in line with your feet and that your front knee doesn't go past your foot.
• If you have a hard time making your lunge deep, start with shallow lunges. It's more important that your form is correct than that your lunge is deep when you're first learning body weight lunges.
• To increase resistance, hold dumbbells or weight plates in your hands, or hold a barbell across the back of your shoulders.