Lunge

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The lunge workout is a bodyweight exercise that primarily engages the quadriceps.

By stepping forward and lowering the body, the quads are targeted and strengthened.

While other muscles like the glutes and hamstrings are involved, the focus remains on the quads.

Bodyweight lunges are an effective way to build strength in the quads without additional equipment.

Stand with your feet shoulder-width apart, toes pointing forward.
Take a step forward with your right foot, keeping your torso upright and your core engaged.
Bend both knees to lower your body towards the ground, ensuring that your front knee does not go past your toes.
Lower your body until your front thigh is parallel to the ground, and your back knee is hovering just above the floor.
Push through your front heel to return to the starting position, keeping your core engaged and your back straight.
Repeat the movement with your left leg, stepping forward and bending both knees to lower your body.
Continue alternating legs, performing the lunges in a controlled and fluid motion.

Start by standing tall with your feet hip-width apart, keeping your core engaged and shoulders relaxed.
Take a big step forward with your right foot, ensuring your knee is directly above your ankle and your thigh is parallel to the ground.
Lower your body slowly, engaging your quadriceps as you descend, until your left knee is just above the ground.
Push through your right heel to rise back up, focusing on squeezing your quads to power the movement.
Remember to keep your chest lifted, gaze forward, and maintain a straight line from your head to your back foot throughout the exercise.