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Quadriceps · Intermediate

Body Weight Walking Lunge

Single-leg lower-body drill building leg strength, balance, and control.

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Body Weight Walking Lunge demonstration

Exercise overview

Training details

QuadricepsGlutesHamstringsCalves

Equipment

Bodyweight

Sets × reps

3 × 12 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Stand tall with your feet under your hips and your trunk braced.
  2. 02Step forward into a lunge and bend both knees under control.
  3. 03Keep the front foot planted, the front knee aligned with its toes, and your torso upright.
  4. 04Drive through the front foot and bring the rear leg forward into the next step.
  5. 05Continue alternating legs smoothly without swaying from side to side.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Harder progressionDead Ball Walking LungeRelated variationForward LungeRelated variationAlternating Kettlebell Goblet Forward LungeRelated variationAlternating Sandbag Front-Rack Forward LungeRelated variationBody Weight 3 Way Lunge MatrixRelated variationBody Weight Seesaw Lunge

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteAlternating Bodyweight Deficit Forward LungeComparable substituteLateral Lunge with Heel TouchComparable substituteDual Kettlebell Front Rack Walking LungeComparable substituteLandmine Reverse LungeComparable substituteAssisted Cossack SquatComparable substituteMedicine Ball Split Squat

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