Legs · Bodyweight
Bodyweight Rear Lunge
How to do the bodyweight rear lunge, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Lunge
- Mechanic
- Compound
How to do it
Stand with feet hip-width apart, hands on your hips. Step one foot back and lower your hips until both knees are bent at about 90 degrees, keeping your front shin vertical. Push through your front heel to return to standing, then repeat on the other leg.
- 1Feel your front leg's quad and glute work as you step back and lower
- 2Keep your chest up and core engaged for balance
- 3Push through your front heel to drive back to standing
Common mistakes
- Do not let your front knee cave inward or drift past your toes
- Do not lean your torso forward
- Do not slam your back knee into the floor; lower with control
Muscles worked
The bodyweight rear lunge mainly works the quads and glutes, with the hamstrings and calves assisting.
- QuadsPrimary
- GlutesPrimary
- HamstringsSupport
- CalvesSupport
- Lower BackMinor
- Upper AbsMinor
- Lower AbsMinor
- ObliquesMinor
- AdductorsMinor
- Hip FlexorsMinor
Kovo programs the bodyweight rear lunge for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed June 2026.