Bodyweight walking lunge
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Muscles worked
- High load
- Quads
- Medium load
- Glutes · Maximus
- Low load
- Adductors, Core, and Hamstrings · Hip extension
Secondary muscles
How to do it
Step forward into a lunge, lowering the back knee toward the floor with the torso tall, then drive through the front heel and bring the back leg through into the next step. Keep the steps long enough that the front shin stays near vertical, and pause briefly whenever balance drifts. Count total steps or steps per leg, and turn around when you run out of floor.
Form cues
- Long, controlled steps — no wobble at the knee
- Torso tall, eyes forward, core braced
Safety
Talk to a professional before this exercise if you have any of the following:
KneeAnkle
This is general exercise reference, not medical advice. Stop and consult a qualified professional if an exercise causes pain, and never work through joint pain.