Bodyweight Walking Lunge

The walking lunge is a lower-body exercise that targets the glutes, quads, and hamstrings while challenging stability and balance. It can be performed for reps, time, or distance in the lower-body portion of any workout.


  1. Builds strength in the lower-body muscles
  2. Works core strength to maintain balance and a neutral spine
  3. Improves overall stability, coordination, and balance
  4. Can be done for long distances as a challenge or lower-body growth stimulus
  5. Serious cardiovascular challenge if done for high reps

Bodyweight Walking Lunge Images


Bodyweight Walking Lunge Instructions

Bodyweight Walking Lunge muscle diagram
  1. Begin standing with your feet shoulder width apart and your hands on your hips.
  2. 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.
  3. Drive through the heel of your lead foot and extend both knees to raise yourself back up.
  4. Step forward with your rear foot, repeating the lunge on the opposite leg.