Lunge – return to start (Dynamic)

Learn how to do Lunge – return to start (Dynamic) with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

MET 5.5 Quadriceps GlutesHamstringsCalvesDeep Core No equipment

Lunge – return to start (Dynamic) is a No equipment exercise that primarily targets the Quadriceps, with secondary activation of the Glutes, Hamstrings, Calves, Deep Core. It has a MET value of 5.5, meaning a 70 kg person burns approximately 190 kcal in a 30-minute session.

How to Do Lunge – return to start (Dynamic)

How to perform this exercise correctly

1 - Stand up straight with your hands on your hips.

2 - Your torso should be straight.

Nice, you're in the starting position

3 - Do a first jump by pushing one leg forward while the other leg goes backward.

4 - Both legs should form a 90° angle.

5 - Alternate between your legs.

Feel free to rewatch the video to fully understand the movement.

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Muscles & equipment

Primary muscleQuadriceps

Secondary muscleGlutes

Secondary muscleHamstrings

Secondary muscleCalves

Secondary muscleAbs

EquipmentNo equipment

Your weight

Duration

min

Estimated burn

190 kcal

kcal = MET × weight (kg) × time (hours)

Quick Facts: Lunge – return to start (Dynamic)

Type: No equipment exercise
Primary muscle: Quadriceps
Secondary muscles: Glutes, Hamstrings, Calves, Deep Core
MET value: 5.5
Calories (30 min, 70 kg): ≈ 190 cal
Video quality: 4K with male and female demonstrations

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MET 6

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Barbell Bulgarian Split Squat

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MET 6.5

Barbell Front Squat

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FAQ: Lunge – return to start (Dynamic)

What muscles does Lunge – return to start (Dynamic) work?

Lunge – return to start (Dynamic) primarily targets the Quadriceps, with secondary engagement of the Glutes, Hamstrings, Calves, Deep Core.

How do you do Lunge – return to start (Dynamic) correctly?

How to perform this exercise correctly 1 - Stand up straight with your hands on your hips. 2 - Your torso should be straight. Nice, you're in the st

Is Lunge – return to start (Dynamic) good for beginners?

Lunge – return to start (Dynamic) has a MET value of 5.5, indicating a moderate intensity exercise appropriate for most fitness levels. Always consult a qualified personal trainer before starting a new exercise program.

What equipment do you need for Lunge – return to start (Dynamic)?

Lunge – return to start (Dynamic) requires: No equipment.

What are the benefits of Lunge – return to start (Dynamic)?

Lunge – return to start (Dynamic) strengthens the Quadriceps, engages the Glutes and Hamstrings and Calves and Deep Core, builds functional strength using No equipment. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to Lunge – return to start (Dynamic)?

Similar exercises to Lunge – return to start (Dynamic) include Alternating Single-Arm Dumbbell Thruster, Barbell Alternating Lunges, Barbell Bulgarian Split Squat, Barbell Front Squat. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is Lunge – return to start (Dynamic) better than Alternating Single-Arm Dumbbell Thruster?

Both Lunge – return to start (Dynamic) and Alternating Single-Arm Dumbbell Thruster target the Quadriceps. Lunge – return to start (Dynamic) uses No equipment, while Alternating Single-Arm Dumbbell Thruster offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.