Exercises / Beginner
Lunges
- Quadriceps
- Glutes
- Hamstrings
Available on Calisteniapp for iOS and Android.
- Level
- Beginner
- Muscles
- 3
- Equipment
- Bodyweight
01 / Steps
How to do it
Step forward with one leg, leaving the other behind and bend the knee to a 90° angle.
Return to the starting position and switch legs.
Try to make the step not too short to avoid risky knee movements.
02 / Muscles
Muscles worked
Quadriceps
Glutes
Hamstrings
03 / Skills
What it trains
How demanding this exercise is for each physical ability.
- Strength20
- Explosivity0
- Technique15
- Cardio15
- Mobility10
Sessions
Sessions with this exercise
Calisteniapp workouts that include this movement.
Beginner
Legs killer
Quadriceps ∙ Glutes ∙ Hamstrings ∙ Lumbar
46 min · 6 exercises
Beginner
Home Initiation
Triceps ∙ Lower Chest ∙ Upper Chest ∙ Quadriceps
42 min · 6 exercises
Intermediate
Home Workout
Triceps ∙ Abs ∙ Anterior Deltoid ∙ Serratus
43 min · 6 exercises
Intermediate
Leg cardio
Quadriceps ∙ Calves ∙ Side Deltoid ∙ Anterior Deltoid
41 min · 5 exercises
Intermediate
Pistol Squat Preparation
Quadriceps ∙ Glutes ∙ Hamstrings
21 min · 4 exercises
Intermediate
Ginyu HIIT
Quadriceps ∙ Calves ∙ Side Deltoid ∙ Anterior Deltoid
28 min · 12 exercises
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Variations and exercises that train similar muscles.
BeginnerBack lunges
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BeginnerIsometric femoral bridge
Glutes ∙ Hamstrings
IntermediateExplosive weighted squats
Calves ∙ Glutes ∙ Hamstrings
IntermediateLateral hamstring stretch
Hamstrings
BeginnerIsometric femoral bridge with elevation
Glutes ∙ Hamstrings
IntermediateAdvanced squat with elastic band
Quadriceps ∙ Glutes ∙ Hamstrings