Bodyweight Squat + Lunge

Learn how to perform a bodyweight squat and lunge combination with video and instructions by SHOCK App trainer, Ashley Steele.

How to Bodyweight Squat + Lunge

Primary Muscles: Legs,  Glutes

Exercise Families: Squat,  Lunge  

Equipment: Bodyweight

Trainer: Ashley Steele


  1. Stand in good posture with the feet placed just outside of the hips, shoulder blades pulled back, spine and head in good posture.

  2. Squat back and down, keeping the knees behind the feet and aligned with the toes. Push through the hips to drive the body to the standing position. Pause briefly.

  3. Step into a forward lunge with either leg and then repeat with the opposite side. Repeat the movement pattern and continue alternating from a squat to a forward lunge for the specified amount of time or repetitions.

  4. You should feel this working your glutes, hamstrings, and quads. 

Alternative Exercises:

Dumbbell Squat + Lunge  Alternating Lunge Jump

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