Exercise library / Legs
Bodyweight lunges
Legs · Bodyweight
Sets, reps and RIR
Sets3 to 5
Reps6 to 15
RIR1 to 2
Load is fixed, so progress by adding reps first, then by slowing the lowering phase, then by adding weight.
RIR means reps in reserve: how many you could still have done when you racked it. RIR 2 is two short of failure.
Muscles worked
Primary: Quads, Glutes.
Secondary: Hamstrings.
What it is called elsewhere
- Norwegian Utfall (kroppsvekt)
- Swedish Utfall (kroppsvikt)
- Danish Lunges (kropsvægt)
- German Ausfallschritte (Körpergewicht)
- Spanish Zancadas (peso corporal)
- Italian Affondi a corpo libero
- Portuguese Afundo (peso do corpo)
- Russian Выпады без отягощения
- French Fentes (poids du corps)
Related legs exercises
athlate logs this exercise, keeps the numbers, and tells you what you lifted last time.