Bodyweight Walking Lunge
A upper legs exercise targeting the quadriceps.
Body part
Upper LegsEquipment
Other
Target muscles
Quadriceps
Secondary muscles
Calves, Glutes, Hamstrings
How to do Bodyweight Walking Lunge
Begin standing with your feet shoulder width apart and your hands on your hips.
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.
Drive through the heel of your lead foot and extend both knees to raise yourself back up.
Step forward with your rear foot, repeating the lunge on the opposite leg.
Muscles worked
Primary (target)
Secondary
Related exercises
Track Bodyweight Walking Lunge in NutriMind
Log your sets and the app does the rest — automatic PR detection, progression charts for every lift, and progressive overload that adjusts your next workout. Paired with AI nutrition coaching so your training and your plate pull in the same direction.
Planning your next heavy session? Estimate your max with the One Rep Max Calculator and build up to it with the Warm-up Calculator. More free tools →