GymPlan AIBodyweight Walking Lunge
Bodyweight Walking Lunge is a beginner compound bodyweight exercise that mainly works your quads, with help from your calves, glutes and hamstrings.
How to do the 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.
Muscles worked
Sets and reps
Do 3 sets of 8-15 controlled reps, stopping 1-2 reps before failure. When you can do 15 easily, slow the tempo or add weight.
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What muscles does the bodyweight walking lunge work?
It mainly works your quads; your calves, glutes and hamstrings assist.
How many sets and reps of bodyweight walking lunge should I do?
Do 3 sets of 8-15 controlled reps, stopping 1-2 reps before failure. When you can do 15 easily, slow the tempo or add weight.
Is the bodyweight walking lunge good for beginners?
Yes. It is a beginner-friendly movement: start light and focus on the form steps above.