Bodyweight Walking Lunge

How to do the Bodyweight Walking Lunge

1. Begin standing with your feet shoulder width apart and your hands on your hips.
2. Step forward with one leg, flexing the knees to drop your hips. Descend until your rear knee nearly touches the ground. Your posture should remain upright, and your front knee should stay above the front foot.
3. Drive through the heel of your lead foot and extend both knees to raise yourself back up.
4. Step forward with your rear foot, repeating the lunge on the opposite leg.

Muscles worked

Role	Muscles
Primary	quads
Secondary	calves, glutes, hamstrings
Equipment	no equipment
Difficulty	beginner
Type	compound

Train the same muscles a different way

6 alternatives for the same quads, with and without kit.

Squats - With Bands Resistance Bands Dumbbell Lunges Dumbbell Dumbbell Rear Lunge Dumbbell Dumbbell Squat Dumbbell Dumbbell Squat To A Bench Dumbbell Dumbbell Step Ups Dumbbell

Harder than the Bodyweight Walking Lunge

Reverse Band Power Squat expert · Barbell Power Jerk expert · Barbell Overhead Squat expert · Barbell

Superset the Bodyweight Walking Lunge with

Opposing glutes work — alternate sets without extra rest.

Flutter Kicks glutes Glute Kickback glutes Step-up with Knee Raise glutes Butt Lift (Bridge) glutes

Common questions

What muscles does the Bodyweight Walking Lunge work?

The Bodyweight Walking Lunge primarily works the quads, with the calves, glutes, and hamstrings as secondary movers. Barbell Full Squat, Barbell Lunge, and Barbell Squat train the same muscle, across 9 equipment types.

What equipment do you need for the Bodyweight Walking Lunge?

None — the Bodyweight Walking Lunge is bodyweight, so it works at home, in a hotel room or outdoors. Barbell Full Squat and Barbell Lunge also need nothing.

Is the Bodyweight Walking Lunge suitable for beginners?

Yes, the Bodyweight Walking Lunge is rated beginner. Reverse Band Power Squat, Power Jerk, and Overhead Squat are the progressions from here.

Where should the Bodyweight Walking Lunge go in a workout?

Early — the Bodyweight Walking Lunge is compound, working 4 muscle groups, so run it first or second while you are fresh, then superset Flutter Kicks and Glute Kickback later.

Similar exercises

Barbell Full Squat Barbell Barbell Lunge Barbell Barbell Squat Barbell Barbell Squat To A Bench Barbell Barbell Step Ups Barbell Barbell Walking Lunge Barbell