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Athletic Training

How Do You Do a Body Weight Lunge?



What are body weight lunges?


A body weight lunge is a lower body exercise that works the hamstrings, quadriceps, and gluteal regions.  It is a very good exercise for lower body strengthening and rehabilitation of lower body injuries. 


To perform the lunge, the individual stands with their feet shoulder-width apart, and then steps forward, landing with the heel first. The knee should be at 90 degrees and directly above the toes, not further (taking a shorter step can put added pressure on the knee). The motion is continued until the back knee is nearly touching the ground. The individual then returns to his or her starting position by driving upward with the front leg.  A lunge can be performed with the athlete using no weight (hence "body weight" lunge), while wearing a weighted vest, or while holding dumb bell weights.

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Response by:

Robert W Sweeney, MS, ATC Robert W Sweeney, MS, ATC
Athletic Trainer
Clnical Instructor
The School of Allied Medical Proffesions
College of Medicine
The Ohio State University