Bodyweight Squat
Bodyweight Squat builds your lower-body muscles that specifically activate muscles like the hamstrings, quadriceps, glutes, and calf muscles. Doing squats can help you prepare for other strength-training exercises like deadlifts.
INTERMEDIATE
Alternating Barbell Forward Lunge
Alternating Barbell Forward Lunge is a popular lower-body exercise specifically targeting your quads, glutes, and hamstrings. This exercise also works to improve the upper body, hip mobility, and core stability.
Demonstration Video
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Target Muscles
Instructions
- Place a barbell across your upper back, and pull the bar down while squeezing your shoulder blades together for stability. Stand straight with your feet about shoulder-width apart.
- Push your chest out and take a large step forward with one leg while lowering your rear knee towards the ground and keeping your front shin as vertical as possible.
- Push yourself back to the starting position to repeat with the opposite leg.
Tips
- Do not excessively bend the torso forward.
- Do not let the front leg's knee cave inward.
- Make sure to bend enough into the lunge.
Alternative Exercises
Bodyweight Walking Lunge
Bodyweight Walking Lunge strengthens the leg muscles as well as the core, hips, and glutes. It helps to increase flexibility and loosen up your hips and hamstrings. This can help improve posture and balance, which can be beneficial to athletes, casual exer...
Single-Leg Hip Raise
Single-Leg Hip Raise increases the strength in your hips, glutes, and abs. It is also a good core exercise.
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