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Bodyweight Walking Lunge

QuadsBodyweightBeginnerCompound
Bodyweight Walking Lunge — start position
Start
Bodyweight Walking Lunge — finish position
Finish
Muscles worked
PrimaryQuads
SecondaryCalves, Glutes, Hamstrings

How to do it

  1. 01

    Begin standing with your feet shoulder width apart and your hands on your hips.

  2. 02

    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. 03

    Drive through the heel of your lead foot and extend both knees to raise yourself back up.

  4. 04

    Step forward with your rear foot, repeating the lunge on the opposite leg.

In the app

Bodyweight Walking Lunge needs no kit, so it appears whenever the day's window has room for it. Loads come from Rule 3 (Loads rise when earned, read from RPE, graded strong) and climb on the reps you actually did.

If a machine is taken the engine swaps a same-pattern movement and says why.

Same pattern, with kit

Same movement pattern, same primary muscles — swap by what you have.

With barbell
With dumbbell

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