Bodyweight Lunge with Standard Curl to Hammer
The Bodyweight Lunge with Standard Curl to Hammer mainly works the quads, biceps and glutes & hips. No equipment needed: it uses just your bodyweight.
Bodyweight Lunge with Standard Curl to Hammer Muscles Worked
Primary
Quads (quadriceps femoris); Biceps (biceps brachii); Glutes (gluteus maximus)
Secondary
Side Biceps (brachialis)
How to do the Bodyweight Lunge with Standard Curl to Hammer
Setup
Stand with feet hip-width apart and step one foot back into a split stance.
Ensure both knees are at approximately 90-degree angles in the bottom position.
Maintain an upright torso throughout the movement.
Execution
Static Lunge: Lower your back knee toward the floor while keeping your front knee aligned with your ankle.
Arm Movement: Perform a standard palm-up curl as you lower into the lunge, followed by a hammer curl as you return to the starting position or vice versa, integrating the upper body work with the stationary leg hold.
Bodyweight Lunge with Standard Curl to Hammer FAQs
What muscles does the Bodyweight Lunge with Standard Curl to Hammer work?
The Bodyweight Lunge with Standard Curl to Hammer mainly works the quads, biceps and glutes & hips. The main muscles are the quadriceps femoris, biceps brachii and gluteus maximus.
What equipment do you need for the Bodyweight Lunge with Standard Curl to Hammer?
None. The Bodyweight Lunge with Standard Curl to Hammer is a bodyweight exercise, so you can do it anywhere.
What workout day should the Bodyweight Lunge with Standard Curl to Hammer go on?
It belongs on leg day in a push/pull/legs routine.
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