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Upper Legs · Body Weight
Lunge Rotation Left and Right Bodyweight
Lunge Rotation Left and Right Bodyweight is an intermediate compound strength exercise that works the quads (upper legs), with the hamstrings and hip flexors 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 · Rectus Femoris
- Glutes · gluteus maximus, gluteus mideus
- Obliques · External Obliques, Internal Obliques
Secondary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Hip Flexors · Iliopsoas
How to do Lunge Rotation Left and Right Bodyweight
- Stand upright with your feet hip-width apart and your arms bent at your sides, hands close to your torso.
- Step your right foot forward into a lunge position, lowering your hips until your right thigh is parallel to the floor and your left knee nearly touches the floor.
- Rotate your torso to the right, bringing your arms to the right side, then rotate your torso to the left, bringing your arms to the left side.
- Return your torso to the center and push through your right heel to return to the starting position. Repeat the movement on the opposite leg. Alternate sides for the desired number of repetitions.
Form tips
- Ensure your front knee is aligned with your ankle and does not extend past your toes to avoid strain.
- Keep your back straight and your chest lifted to maintain proper posture.
- Perform the rotations with control, avoiding any jerky movements to prevent injury.
Lunge Rotation Left and Right Bodyweight alternatives
More quads exercises
Lunge Rotation Left and Right Bodyweight FAQ
What muscles does Lunge Rotation Left and Right Bodyweight work?
Lunge Rotation Left and Right Bodyweight mainly works the quads in the upper legs (Rectus Femoris, gluteus maximus, gluteus mideus and External Obliques). The hamstrings and hip flexors work as secondary muscles.
What equipment do you need for Lunge Rotation Left and Right Bodyweight?
None. Lunge Rotation Left and Right Bodyweight is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Lunge Rotation Left and Right Bodyweight 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 Lunge Rotation Left and Right Bodyweight good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Lunge Rotation Left and Right Bodyweight 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 Lunge Rotation Left and Right Bodyweight?
Other exercises for the quads include Dumbbell Side Lunge Left N Right, Reverse Lunge Left Resistance Band, Chair Back Lunge Left Resistance Band and Chair Back Lunge Right Resistance Band.
For developers
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