Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredBodyweight
  • MechanicsCompound
  • Force TypePush
  • Experience LevelBeginner
  • Secondary Muscles
    Calves, Glutes, Hamstrings
Target Muscle Group


Quads Muscle Anatomy Diagram

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

  1. Set up with your feet shoulder-width apart and stand in front of a decline bench
  2. 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.
  3. Descend until your knee reaches a 90-degree angle, or until your range of motion allows. 
  4. Then drive through the front foot and extend the knee as you return to the starting position. This is one rep.
  5. 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.