How to Do the Bodyweight Walking Lunge

Beginner · Bodyweight · Targets Quadriceps, Calves, Glutes, Hamstrings

How to perform it

1. Begin standing with your feet shoulder width apart and your hands on your hips.
2. 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.
3. Drive through the heel of your lead foot and extend both knees to raise yourself back up.
4. Step forward with your rear foot, repeating the lunge on the opposite leg.

Muscles worked

The Bodyweight Walking Lunge primarily targets your Quadriceps, with support from your Calves, Glutes, Hamstrings. No equipment needed — train it anywhere.

Make it count toward your goal

Random sets rarely move the needle. In NYUS, the Bodyweight Walking Lunge slots into a plan built for your goal — sets, reps and progression auto-suggested, logged in two taps, and folded into a weekly review that adapts what comes next.