Bodyweight Slam Lunge
Elevate your heart rate and build lower-body power with the Bodyweight Slam Lunge. This dynamic reverse lunge variation integrates overhead reach and rhythm to burn calories and tone muscle.
The Bodyweight Slam Lunge mainly works the quads and glutes & hips, with help from the hamstrings and core. No equipment needed: it uses just your bodyweight.
Optional Equipment
Bodyweight Slam Lunge Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Hamstrings; Abdominals (rectus abdominis)
How to do the Bodyweight Slam Lunge
Setup
Stand tall with feet hip-width apart on a mat. Keep your core braced and shoulders relaxed.
Movement
Step back into a reverse lunge, ensuring both knees are at approximately 90-degree angles.
Reach upward: As you drop into the lunge, extend both arms straight overhead.
Drive forward: Press through the heel of your front foot to return to the starting standing position.
Bring arms down: As you stand, bring your arms down in a controlled motion, returning to the starting position.
Switch sides: Repeat the movement, alternating legs with each repetition while maintaining a consistent tempo.
Bodyweight Slam Lunge FAQs
What muscles does the Bodyweight Slam Lunge work?
The Bodyweight Slam Lunge mainly works the quads and glutes & hips, with help from the hamstrings and core. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Bodyweight Slam Lunge?
None. The Bodyweight Slam Lunge is a bodyweight exercise, so you can do it anywhere.
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