Bodyweight Walking Lunges
Equipment Needed
About This Exercise
A dynamic lower body exercise that targets the quads, glutes, and hamstrings by performing alternating forward lunges while moving across the floor.
How to Perform
- 1
Setup
Stand tall with your feet hip-width apart and your hands on your hips or in front of your chest for balance. Engage your core and keep your chest up.
- 2
Step Forward
Take a large step forward with one leg, planting your foot firmly on the ground. Your stride should be long enough that both knees can bend to roughly 90 degrees.
- 3
Lower Down
Bend both knees and lower your hips straight down until your front thigh is parallel to the floor and your back knee nearly touches the ground. Keep your torso upright throughout.
- 4
Step Through
Push through the heel of your front foot and drive forward, bringing your back leg through to take the next step into a lunge on the opposite side. Continue alternating legs as you walk forward.
Form Tips
- •Keep your torso upright and your chest lifted throughout
- •Drive through the heel of your front foot to step forward
- •Keep your front knee tracking in line with your toes — do not let it cave inward
- •Control the descent — lower your hips straight down rather than lunging forward
Common Mistakes to Avoid
- •Taking too short a stride, causing the front knee to travel past the toes
- •Leaning the torso too far forward instead of staying upright
- •Letting the front knee cave inward during the lunge
- •Rushing through reps instead of maintaining a controlled, steady pace
Primary Muscles
Secondary Muscles
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