How to Do Bodyweight Walking Lunge
Step-by-step instructions, muscles worked and workouts that use the bodyweight walking lunge.
| Main muscles | Quads |
| Also works | Calves, Glutes, Hamstrings |
| Equipment | Body Only |
| Level | Beginner |
| Type | Strength |
How to do it
- Begin standing with your feet shoulder width apart and your hands on your hips.
- 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.
- Drive through the heel of your lead foot and extend both knees to raise yourself back up.
- Step forward with your rear foot, repeating the lunge on the opposite leg.
Form tips
- Start light and own the movement before adding weight.
- Control the lowering phase — don't drop into it.
- Keep breathing; exhale on the hardest part.
- Stop if you feel sharp pain (different from muscle burn).
Workouts with this exercise
Bodyweight Legs Workout for Beginners5 exercises · about 31 min · BodyweightKettlebell Legs Workout for Beginners5 exercises · about 31 min · KettlebellBodyweight Full Body Workout for Intermediate6 exercises · about 47 min · BodyweightBodyweight Lower Body Workout for Beginners5 exercises · about 31 min · BodyweightKettlebell Lower Body Workout for Beginners5 exercises · about 31 min · KettlebellHIIT Fat-Burning Workout for Beginners (No Equipment)8 exercises · about 30 min · BodyweightLeg Day for BeginnersFrom our videos
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