Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredBodyweight
  • MechanicsCompound
  • Force TypePush
  • Experience LevelBeginner
  • Secondary Muscles
    Calves, Glutes, Hamstrings
Target Muscle Group


Quads Muscle Anatomy Diagram

Bodyweight Walking Lunge Instructions

  1. Stand up straight with a slight bend in your knees and look forward. This is the starting position.
  2. Step forward with your left leg while maintaining your balance and squat down through your hips.
  3. Keep your torso straight and head up. Don't allow your knee to track out over your toes.
  4. Continue the movement by driving your left heal into the floor and standing straight up - bringing your right foot forward to meet your left foot.
  5. Continue moving forward in this fashion by alternating which leg you lead with.  
  6. Repeat for desired reps.

Exercise Tips:

  1. Make sure there is plenty of room and a clear path to walk forward through during this exercise. When you have reached the end of the path, simply turn around and continue the movement back to the starting position.
  2. Never allow your knees to track out over your toes during this movement. Doing so will place undue stress on the knee joints.
  3. Keep your head up and back straight throughout the exercise. Never allow your back to round.
Hayden Barksdale
Posted on: Sun, 03/07/2021 - 13:11

Is it 20 each leg or 10 each leg 20 total on the 4 sets of 20

M&S Team Badge
Posted on: Mon, 03/08/2021 - 09:45

Hey Hayden - which workout are you referencing?

M&S Team Badge
Posted on: Sat, 06/25/2022 - 10:07

That would be 30 reps each. Unless the article or workout says otherwise, exercises that focus on one side at a time will be reps for each side.

Francisco Torres
Posted on: Tue, 06/21/2022 - 16:45

The workout that says Lunges 30 reps. Is that 30 per leg for a total of 60 of 15 per leg for a total of 30??

Quinn J
Posted on: Sat, 07/18/2020 - 13:00

What are the "predetermined lengths" you suggest with this exercise, and should they be done with dumbbells?

M&S Team Badge
Posted on: Mon, 08/10/2020 - 15:24

Hey Quinn

You should lunge as far out as you can remain balanced, while not letting your knees pass your toes during each lunge. You can add dumbbells once you've got your balance set from performing without weights. Alternatively, you can perform these with a barbell on your back instead of dumbbells.