Bodyweight Forward Lunge (Hinge at Hips) Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Body weight
- Body Part
- Hips
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Adductor Magnus, Soleus, Quadriceps
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Forward Lunge, Hip Hinge Lunge
How to: Bodyweight Forward Lunge (Hinge at Hips)
- Stand with feet hip-width apart.
- Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle.
- Make sure your front knee is directly above your ankle and not pushed out too far.
- Push back to the starting position and repeat with the other leg.
Common Mistakes
- Letting the front knee go past the toes.
- Leaning too far forward.
- Not using the glutes enough to push back up.
Modifications
- Use a shorter step if you have knee pain.
- Perform the lunge with a support for balance.
Tips
- Keep your chest up and your back straight.
- Engage your core throughout the movement.
- Push through the heel of your front foot to lift back up.
Bodyweight Forward Lunge (Hinge at Hips) Alternatives
Tags
legs
strength
glutes
quads
bodyweight
lunges