Bodyweight Walking Lunge

How to do it

  1. Stand tall with your feet hip-width, holding the weights if your version uses them.
  2. Take a long step (forward, back or walking, as the version says) and lower until both knees are bent about 90°.
  3. Push through the front foot to return or move on, then switch legs.
Bodyweight Walking Lunge: animation of one repetition, working muscles highlighted
Body map of muscles worked Body map of muscles worked. Primary: Glutes, Quadriceps. Secondary: Adductors, Hamstrings, Calves. Front Back
Movement pattern
Locomotion, Lunge
Equipment
Bodyweight
Muscle groups
Glutes, Quadriceps
Level
Intermediate
Type
Compound, push, one side at a time
Load
Bodyweight
Logged as
Reps
Joint load
Knee: moderate

Muscles worked

Main muscles: Gluteus maximus, Rectus femoris, Vastus intermedius, Vastus lateralis, Vastus medialis

Also works: Adductor brevis, Adductor longus, Adductor magnus, Biceps femoris (long head), Semimembranosus, Semitendinosus, Soleus

Stabilisers: External abdominal oblique, Gluteus medius, Internal abdominal oblique, Rectus abdominis, Transversus abdominis

More exercises for: Glute exercises · Quad exercises

How to program it

In a free plan with a muscle-building goal, the generator programs Bodyweight Walking Lunge as 3 sets of 8–13 reps. It uses double progression: once you reach 13 reps on every set, it moves you on to a harder version or added load.

With Premium, Overachiever Progression can run it as a main lift with weekly load targets. Premium · €29

Related exercises

Opposing movement: Bodyweight Single-Leg Romanian Deadlift, Flutter Kick, High Knees, Lying Leg Raise, Mountain Climber, Sit-Up, Sprint, V-Up

Other names

free-exercise-db: Bodyweight Walking Lunge

Also called: Lunge Walk, Walking Lunges

Build a free plan with this exercise See it in the explorer

Identifier: bodyweight-walking-lunge

Exercise data: Exercise Knowledge Graph by Giovanni Degani, incl. wger contributors, CC BY-SA 4.0. Version 1.3.2. Adapted from the Exercise Knowledge Graph; licensed under CC BY-SA 4.0. Attribution and sources · Download the data (JSON)