How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the lunge (bodyweight) in SweatByte?

Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Lunge (Bodyweight): how to do it and muscles worked

The lunge (bodyweight) mainly works your quadriceps and glutes. You need bodyweight (no equipment).

Muscles worked

Main

How to do the lunge (bodyweight)

1
Stand tall with feet hip-width apart and hands on your hips or at your sides. Keep your shoulders back and your core braced.
2
Step forward with one leg and lower your back knee toward the floor until both knees are bent to about 90 degrees. Push through your front foot to return to standing.
3
Lower over 2 seconds, breathing in on the way down and out as you push up. Keep your torso upright.

Form tip: Do not let your front knee drift past your toes or collapse inward; take a long enough step to keep your shin vertical.

Common questions

Which muscles does the lunge (bodyweight) work?: The lunge (bodyweight) mainly works your quadriceps and glutes.
What equipment do I need for the lunge (bodyweight)?: You need bodyweight (no equipment).
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the lunge (bodyweight) in SweatByte?: Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More quadriceps exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.