VideoBodyweight Walking Lunge
Learn how to do bodyweight walking lunge with a clear setup, controlled movement, and a technique you can repeat.
How to do bodyweight walking lunge
- 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.
Better reps before more weight.
Start with a version you can control. Record the same setup and range each time. Add reps or a small load increase when you can repeat the movement without changing the technique.
Plan your next setFrequently asked questions
How do you do bodyweight walking lunge?
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.
What muscles does bodyweight walking lunge work?
Bodyweight Walking Lunge primarily trains the quadriceps and glutes. The exact demand depends on your setup, range, and chosen load.
What is the best technique for bodyweight walking lunge?
Use a stable stance and keep the working foot supported. Lower through a range you can control, with knees and hips moving together. Repeat the same depth instead of shortening the movement to add weight.
What can I do instead of bodyweight walking lunge?
Related options include Repeated Box Jump, Trap Bar Deadlift, Barbell Lunge. These can have different equipment, range, and movement demands. Open the guides below to compare the setups before choosing a replacement.
Related all legs exercises
6 ways to move.
Find the one that fits.
Showing 1–6 of 6 exercises
Compare related movement setups
Browse the directory pages containing bodyweight walking lunge and the related movements above to compare equipment and technique choices.
Your body. Your next move.
Preparing the interactive view…
Explore another muscle.
Choose a muscle on the body or below. Discover the movement, see the technique, then make it yours.
Browse every exercise