Exercise Guide
Bodyweight Walking Lunge
Begin standing with your feet shoulder width apart and your hands on your hips.
Primary Muscle
Quads
Equipment
Other
Difficulty
Beginner
Category
Strength
Force
Push
Mechanic
Compound
Secondary Muscles
- 1
Stand upright with your feet hip-width apart and place your hands on your hips.
- 2
Take a controlled step forward with one leg and lower your body by bending both knees. Continue descending until your back knee is just above the floor. Keep your torso upright and ensure your front knee stays aligned over your ankle.
- 3
Press through the heel of your front foot and straighten both legs to push yourself back up to a standing position.
- 4
Without pausing, step forward with your back foot and perform the same movement on the other side. Continue alternating legs with each step.
How far forward should I step?
Take a step large enough that both knees form roughly 90-degree angles at the bottom of the movement. Too short a stride puts excess pressure on your front knee, and too long makes it harder to balance.
What if my back knee hurts when it gets close to the floor?
Try not going as deep at first - lower only as far as comfortable and increase depth over time. You can also place a soft mat or towel under your knee path as a cushion and a depth target.
How do I stop losing balance during the movement?
Keep your core tight, look straight ahead instead of down, and make sure you're stepping in line with your hip rather than placing your feet on a narrow line. A slightly wider stance path improves stability.
