Legs · Bodyweight
Bodyweight Rear Lunge Front Raise
How to do the bodyweight rear lunge front raise, 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 tall, then step one foot back into a reverse lunge while raising both arms straight in front of you to shoulder height. Press through your front foot to return to standing as you lower your arms, then alternate legs.
- 1Feel your front-leg quad and glute working as you push back to standing
- 2Keep your torso upright and raise your arms in time with the lunge
- 3Lower into the lunge under control and keep your front knee tracking your toes
Common mistakes
- Do not let your front knee cave inward as you lunge or rise
- Avoid leaning forward when your arms come up to shoulder height
- Do not swing your arms past shoulder level using momentum
Muscles worked
The bodyweight rear lunge front raise mainly works the quads and glutes, with the front delts, lower abs, hamstrings, calves, and adductors assisting.
- QuadsPrimary
- GlutesPrimary
- Front DeltsSupport
- Lower AbsSupport
- HamstringsSupport
- CalvesSupport
- AdductorsSupport
- Lower BackMinor
- Upper TrapsMinor
- Upper AbsMinor
- ObliquesMinor
- Side DeltsMinor
- Hip FlexorsMinor
- Tibialis AnteriorMinor
Kovo programs the bodyweight rear lunge front raise 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.