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Upper Legs · Body Weight
Cardio Lunge
Cardio Lunge 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
- Glutes · gluteus maximus, gluteus mideus
Secondary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Calves · Gastrocnemius, Soleus
How to do Cardio Lunge
- Begin in a lunge position with your right leg forward and left leg back, ensuring your right knee is aligned over your ankle and your left knee is just above the floor. Bend both arms at your sides.
- Explosively push off your left foot, bringing it forward in a small step while pushing your right leg slightly backwards.
- Immediately return your left foot back to the starting lunge position.
- Continue the explosive movement, maintaining a steady, rhythmic pace. Repeat for the desired number of repetitions or duration, then switch legs.
Form tips
- Ensure your front knee stays aligned with your toes to avoid putting unnecessary strain on your knee.
- Perform the movement with a controlled pace to maximize cardiovascular benefits and prevent injury.
- Use your arms to help balance and stabilize your movements.
- Focus on the explosive movement of the back leg to engage your glutes and hamstrings.
- Breathe steadily throughout the exercise, inhaling as you bring your leg forward and exhaling as you return to the lunge position.
Cardio Lunge alternatives
More quads exercises
Cardio Lunge FAQ
What muscles does Cardio Lunge work?
Cardio Lunge mainly works the quads in the upper legs (Quadriceps Femoris, gluteus maximus and gluteus mideus). The hamstrings and calves work as secondary muscles.
What equipment do you need for Cardio Lunge?
None. Cardio Lunge is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Cardio Lunge 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 Cardio Lunge good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Cardio Lunge 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 Cardio Lunge?
Other exercises for the quads include Barbell Pause Lunge, Lunge Reverse With Resistance Band, Plate Deficit Lunge and Dumbbell Rear Lunge.
For developers
Use Cardio Lunge in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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