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Lunge Bodyweight Beginner Unilateral Video

How to do the Lunge with Scapular Movement (Up & Down)

Primary: Quads.

Lunge combined with upper back mobility.

Demo video: Lunge with Scapular Movement (Up & Down) · from the Fitbe exercise library Open in Fitbe →

Step by step

  1. 1

    Lower into a lunge.

  2. 2

    Move arms to engage scapula.

  3. 3

    Keep torso upright.

Coaching cues

  • Maintain proper form

Sets, reps and where it fits

Muscle

3–4 × 12–16

rest 60–90 s

Strength

not a strength lift

use for assistance

Fat loss

3 × 12–16

rest 45–60 s

Impact: low Knee stress: moderate Spine load: low Home-friendly

Lunge with Scapular Movement (Up & Down) alternatives

Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.

Forward LungeBodyweight · beginner Lateral LungeBodyweight · beginner Reverse LungeBodyweight · beginner Split SquatBodyweight · beginner Step-UpBodyweight · beginner Walking LungeBodyweight · beginner

Frequently asked questions

What muscles does the Lunge with Scapular Movement (Up & Down) work?

Primary: Quads.

How many sets and reps of Lunge with Scapular Movement (Up & Down) should I do?

For muscle: 3–4 sets of 12–16 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.

What can I do instead of the Lunge with Scapular Movement (Up & Down)?

Same movement pattern, different equipment: Forward Lunge, Lateral Lunge, Reverse Lunge, Split Squat, Step-Up, Walking Lunge.

Is the Lunge with Scapular Movement (Up & Down) good for beginners?

Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.