Bodyweight Rear Front Raise Lunge
Lunge & lift! Tone legs, glutes & shoulders with one move. No weights needed!
The Bodyweight Rear Front Raise Lunge is a compound exercise that mainly works the shoulders and quads, with help from the glutes & hips and traps. No equipment needed: it uses just your bodyweight.
Bodyweight Rear Front Raise Lunge Muscles Worked
Primary
Side Shoulder (lateral deltoid); Quads (quadriceps femoris)
Secondary
Glutes (gluteus maximus); Upper Traps (trapezius, upper fibers)
Bodyweight Rear Front Raise Lunge Variations and Alternatives
How to do the Bodyweight Rear Front Raise Lunge
Stand with your feet hip-width apart, arms by your sides.
Engage your core and maintain a straight back throughout the movement.
Step backward with one foot into a lunge position, dropping the back knee towards the ground. Ensure the front knee is above the ankle and does not extend past the toes.
As you enter the lunge, raise both arms in front of you at shoulder height, parallel to the ground.
Hold the lowest position briefly with your arms raised, keeping the tension in the legs and shoulders.
Push off the back foot to return to the starting position, simultaneously lowering your arms by your sides.
Repeat the movement, alternating legs with each rep.
Make sure to perform the exercise in a controlled manner and keep the weight primarily on the heel of the front foot during the lunge. The rear lunge emphasizes the quads and glutes, while the front raise primarily targets the deltoids and also involves the upper back muscles.
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Bodyweight Rear Front Raise Lunge FAQs
What muscles does the Bodyweight Rear Front Raise Lunge work?
The Bodyweight Rear Front Raise Lunge mainly works the shoulders and quads, with help from the glutes & hips and traps. The main muscles are the lateral deltoid and quadriceps femoris.
What equipment do you need for the Bodyweight Rear Front Raise Lunge?
None. The Bodyweight Rear Front Raise Lunge is a bodyweight exercise, so you can do it anywhere.
Is the Bodyweight Rear Front Raise Lunge a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Bodyweight Rear Front Raise Lunge go on?
It belongs on push day in a push/pull/legs routine.
What are some Bodyweight Rear Front Raise Lunge variations and alternatives?
Similar exercises include the Balance Rear Lunge, Barbell Rear Lunge, Reverse Lunge and Bodyweight Rear Lunge Twist.
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