Bodyweight Walking Lunge

A beginner strength exercise for the quads, done with just your bodyweight.

Bodyweight Walking Lunge: finishing position

Main muscles: Quads
Also works: Calves, Glutes and Hamstrings
Equipment: Bodyweight
Level: Beginner
Type: Compound
Movement: Push

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.

Sets and reps

Strength	3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle	3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss	2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Bodyweight Walking Lunge

Questions

What muscles does the Bodyweight Walking Lunge work?

Mainly the quads, with the calves, glutes and hamstrings helping.

Is the Bodyweight Walking Lunge good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Bodyweight Walking Lunge?

Good alternatives that train the quads: Bodyweight Squat, Freehand Jump Squat, Barbell Side Split Squat or Barbell Squat.

How many sets and reps of the Bodyweight Walking Lunge should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).