Exercise Profile
- Target Muscle Group
- Exercise TypeStrength
- Equipment RequiredBodyweight
- MechanicsCompound
- Force TypePush
- Experience LevelBeginner
- Secondary Muscles
Calves, Glutes, Hamstrings
Target Muscle Group
Quads
Decline Bench Bodyweight Lunge Overview
The decline bench bodyweight lunge is a progression of the basic bodyweight lunge and an exercise used to strengthen the muscles of the legs including the quads, hamstrings, glutes, and calves.
It's a good idea to master the bodyweight lunge before trying this lunge version.
Decline Bench Bodyweight Lunge Instructions
- Set up with your feet shoulder-width apart and stand in front of a decline bench
- Step forward with one leg onto the center of the bench. Your other leg should be planted on the ground. This is the starting position.
- Descend until your knee reaches a 90-degree angle, or until your range of motion allows.
- Then drive through the front foot and extend the knee as you return to the starting position. This is one rep.
- Repeat for the desired number of repetitions, and then repeat on the other leg.
Decline Bench Bodyweight Lunge Tips
- Decline bench bodyweight lunges are a more advanced progression and should only be utilized once one has the requisite hip and core stability. In general, a proper single-leg progression scheme might look like this:
- Step Up
- Split Squat > Front foot elevated
- Reverse Lunge > Front foot elevated
- Single Leg Squat to Bench
- Lateral Lunge
- Bulgarian/Rear Foot Elevated Split Squat (RFESS)
- Single Leg Squat From Bench
- Walking Lunge
- Forward Lunge
- Single Leg Skater Squat
- Pistol Squat
- If you want to emphasize the glutes and hamstrings during any sort of lunge or split squat pattern, focus on taking a slightly larger step and drive up through the heel of the foot.
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