TrainFury
Start free
Quadriceps · Bodyweight

Bodyweight Walking Lunge

A compound movement that trains your quadriceps, done using just your bodyweight. Your calves, glutes and hamstrings help out.

Bodyweight Walking Lunge, starting positionBodyweight Walking Lunge, end position
EquipmentBodyweight
TypeCompound
Push or pullPush
LevelBeginner

Muscles you'll work

Bodyweight Walking Lunge muscles worked, front viewBodyweight Walking Lunge muscles worked, back view
QuadricepsPrimaryCalves · Glutes · HamstringsSecondary

How to do 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.

More quadriceps exercises

AerobicsAssisted Pistol SquatsBarbell Full SquatBarbell Hack Squat
Free · No card required

Log Bodyweight Walking Lunge and watch it climb

Every set you finish decides the next one — heavier, more reps, or hold. You get the number and the reason before you lift it.

  • Free AI plans, no card
  • Every weight has a reason
  • Miss a day, the week re-fits
Log my first setGet it on Google Play

The AI writes the plan. The engine keeps coaching every session after that — free.