Bodyweight Walking Lunge
- Works
- Quads, plus calves, glutes and hamstrings
- Equipment
- Bodyweight
- Level
- Beginner
- Type
- Compound
How to do it
Setup. 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.
Cues
- Long step, torso tall.
- Back knee to an inch off the floor.
- Push through the front heel into the next step.
Common mistakes
- Short steps.
- Knee caving.
Where to start
Sets3
Reps10-12 per leg
Rest1 min
A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.
Go easy, or pick an alternative, if you have sore knees. Pain that's sharp or gets worse set to set means stop.