---
title: "Bodyweight Rear Lunge"
description: "Stand with your feet shoulder-width apart and your hands on your hips or by your sides."
locale: en
slug: bodyweight-rear-lunge
url: "https://hi.fitness/exercises/bodyweight-rear-lunge"
primaryMuscle: "Quads"
secondaryMuscles: ["Calves","Glutes","Hamstrings"]
equipment: ["Bodyweight"]
category: "Strength"
format: "Reps"
video: "https://hi.fitness/exercise-media/public/video/827abaeb-bodyweight-rear-lunge.mp4"
updatedAt: 2026-10-20T13:27:28+00:00
---
# Bodyweight Rear Lunge

Stand with your feet shoulder-width apart and your hands on your hips or by your sides.

## How to do it

1. Stand with your feet shoulder-width apart and your hands on your hips or by your sides.
2. Step backward with your right foot and lower your body into a lunge position, ensuring your front knee is aligned over your ankle and your back knee is close to the floor.
3. Push through your front heel to return to the starting position.
4. Repeat the movement with your left foot stepping backward, alternating legs.

## Form tips

- Maintain an upright posture throughout the exercise to ensure proper form.
- Ensure your front knee does not extend past your toes to avoid putting unnecessary strain on your knee.
- Focus on smooth and controlled movements to enhance muscle engagement and prevent injury.

## Similar exercises

- [Step Up on Chair Bodyweight](https://hi.fitness/exercises/step-up-on-chair-bodyweight) - Quads · Other
- [Bodyweight Step-up on Step Box](https://hi.fitness/exercises/bodyweight-step-up-on-step-box) - Quads · Other
- [Barbell Bench Lateral Step-up](https://hi.fitness/exercises/barbell-bench-lateral-step-up) - Quads · Barbell
- [Lunge Reverse with Resistance Band](https://hi.fitness/exercises/lunge-reverse-with-resistance-band) - Quads · Resistance band
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- [Barbell Lunge](https://hi.fitness/exercises/barbell-lunge) - Quads · Barbell