Bodyweight walking lunge: How to Do It, Muscles Worked

Step by step

Stand tall with your hands on your hips.
Step forward and lower your back knee toward the floor.
Push through the front heel and step into the next lunge.

What you should feel

Your thighs and buttocks working with each step; your knees should not hurt.

Common mistake

Wobbling and rushing; slow down and look at a spot ahead to stay balanced.

Sets and reps

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.
Count the reps for each side.

Works

Quads Glutes

Helps

Hamstrings Inner thighs

Equipment

Body weight

Alternatives for the same muscles

No machine, no barbell, or something hurts? These work the same muscles.

Dumbbell split squatQuads, Glutes

Dumbbell reverse lungeQuads, Glutes

Dumbbell step-upQuads, Glutes

Barbell lungeQuads, Glutes

Barbell walking lungeQuads, Glutes

Barbell step-upQuads, Glutes

Questions

What muscles does the bodyweight walking lunge work?

Bodyweight walking lunge mainly works your quads and glutes. It also helps your hamstrings and inner thighs.

Can I do the bodyweight walking lunge at home?

Yes. You only need your body weight and a little floor space.

How many sets and reps of the bodyweight walking lunge?

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute. Count the reps for each side.

Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).

More exercises for your quads

Bodyweight walking lunge