Technique
- Hold weights in your hands and place one foot behind you on an elevated surface.
- Squat down on the front leg until the back knee is near the ground.
- Drive through the front heel to push back up to the starting position.
Form tips
- Keep your torso upright and your front foot flat on the floor.
Logging: Weight used on one side. Repetitions done on one side.
Muscles
Strength
Primary
- Glutes
- Hamstrings
- Quadriceps
Secondary
- Hip adductors
- Pelvis
- Legs
Individual muscles
Individual muscles
- Gluteus maximus
- Semitendinosus
- Semimembranosus
- Biceps femoris (long)
- Rectus femoris
- Vastus medialis
- Vastus intermedius
- Vastus lateralis
Equipment
Appears in
Calisthenics skills
Other disciplines
Progressions
Single-leg lunge
Intermediate
Regressions
Bulgarian split squat
Novice
Forward lunge
Beginner
Reverse lunge
Novice
Weighted lunge
Novice
Variations
Bulgarian split squat
Novice
View Similar Exercises
View Similar Exercises
Weighted deep lunge
Novice
Step up
Novice
One-leg deadlift
Intermediate
Double dumbbell one-leg deadlift
Intermediate
No-touch step up
Intermediate
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.