Bodyweight Walking Lunge

A beginner strength exercise for the quads, calves, glutes and hamstrings.

Movement guide

Bodyweight Walking Lunge

Demand · source-assignedEasy (unreviewed)

Equipment requiredOther / check instructions

Muscle focusQuads · Calves · Glutes · Hamstrings

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

This is already one of the gentlest options for these muscles.

This move

Bodyweight Walking Lunge demonstrated on the 3D figure

3D demoBodyweight Walking LungeBeginner · Other / check instructions

Beginner grade (source-assigned).

Harder option

Walking lunge demonstrated on the 3D figure

3D demoWalking lungeIntermediate · No equipment

Similar move, intermediate grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Quads. Also: Calves, Glutes, Hamstrings.

Equipment

Other / check instructions

Level

Beginner (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Barbell walking lunge demonstrated on the 3D figure

3D demoBarbell walking lungeAdvanced · A barbell

Reverse lunge demonstrated on the 3D figure

3D demoReverse lungeIntermediate · No equipment

Barbell lunge demonstrated on the 3D figure

3D demoBarbell lungeIntermediate · A barbell

Deficit reverse lunge (from a platform) demonstrated on the 3D figure

3D demoDeficit reverse lunge (from a platform)Advanced · A barbell + A step

Dumbbell lunge demonstrated on the 3D figure

3D demoDumbbell lungeIntermediate · A dumbbell

Dumbbell reverse lunge demonstrated on the 3D figure

3D demoDumbbell reverse lungeIntermediate · A dumbbell

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Questions people ask

What muscles does the Bodyweight Walking Lunge work?

Mainly the quads, with help from the calves, glutes and hamstrings.

What equipment do I need for the Bodyweight Walking Lunge?

Other / check instructions.

Is the Bodyweight Walking Lunge good for beginners?

It is graded beginner, so it suits most people starting out. The grade comes from the source database and has not been independently reviewed. When it feels easy, try the Walking lunge.

How do I make the Bodyweight Walking Lunge harder?

Progress to the Walking lunge, or add load, range or slower lowering once your form is solid.