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Upper Legs · Body Weight
Bodyweight Rear Lunge Front Raise
Bodyweight Rear Lunge Front Raise is an intermediate compound strength exercise that works the quads (upper legs), with the hamstrings and calves assisting. It needs no equipment beyond your own body weight. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Quads
- Body part
- Upper Legs
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Quadriceps · Quadriceps Femoris
- Shoulders · Deltoids
- Glutes · gluteus maximus, gluteus mideus
Secondary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Calves · Gastrocnemius, Soleus
How to do Bodyweight Rear Lunge Front Raise
- Stand with your feet shoulder-width apart and your arms by your sides.
- Step backward with your right foot and lower your body into a lunge position while simultaneously raising your arms in front of you to shoulder level.
- Ensure your front knee is aligned over your ankle and your back knee is close to the floor.
- Push through your front heel to return to the starting position, lowering your arms back to your sides. Repeat the movement with your left foot stepping backward, alternating legs.
Form tips
- Maintain a steady breathing pattern, inhaling as you lunge down and exhaling as you push back up.
- Keep your arms straight and parallel to the floor during the front raise to maximize shoulder activation.
- Avoid locking your knees when returning to the standing position to keep the tension on your muscles and prevent injury.
Bodyweight Rear Lunge Front Raise alternatives
More quads exercises
Bodyweight Rear Lunge Front Raise FAQ
What muscles does Bodyweight Rear Lunge Front Raise work?
Bodyweight Rear Lunge Front Raise mainly works the quads in the upper legs (Quadriceps Femoris, Deltoids, gluteus maximus and gluteus mideus). The hamstrings and calves work as secondary muscles.
What equipment do you need for Bodyweight Rear Lunge Front Raise?
None. Bodyweight Rear Lunge Front Raise is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Bodyweight Rear Lunge Front Raise should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Bodyweight Rear Lunge Front Raise good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Bodyweight Rear Lunge Front Raise burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Bodyweight Rear Lunge Front Raise?
Other exercises for the quads include Dumbbell Rear Lunge, Dumbbell Front Rack Lunge, Barbell Front Rack Lunge and Barbell Rear Lunge on Box.
For developers
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