Lunge

beginnercompoundpushbodyweight

Lunge is a beginner compound push using bodyweight. It loads Quadriceps.

Lunge demonstration — Demonstration clip from FitSync’s bundled exercise-media index (third-party set, same as the app).

Muscles worked

Primary: Quadriceps
Secondary: Glutes, Hamstrings, Calves, Abs

Setup

Hold bodyweight and take a split stance you can balance.

How to do it

Drop the back knee under control. Front shin fairly vertical.
Drive through the front foot and stand. Keep Quadriceps doing the work.

Coaching cues

Tall torso. Soft front knee, not a slam.

Common mistakes

Front knee shooting far past the toes with the heel up. Shorten the step or sit back slightly.

Related lifts

Assault Bike Quadriceps
Barbell Back Squat Quadriceps
Barbell Box Squat Quadriceps
Barbell Bulgarian Split Squat Quadriceps
Barbell Front Squat Quadriceps
Barbell Reverse Lunge Quadriceps

MyCoach programs the Lunge into your plan, tracks every set, and answers “am I doing this right?” with your real numbers.

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