Bodyweight Walking Lunge
Continuous forward lunges with no load, hands on your hips. A simple way to build leg endurance, balance and a clean lunge pattern before adding weight.
Primary muscles
- Quadriceps
- Glutes (Gluteus Maximus)
Secondary muscles
- Hamstrings
- Adductors
- Gluteus Medius
- Calves (Gastrocnemius)
- Sets
- 2–3
- Reps
- 10–20 per leg
- Rest
- 45–60s
How to perform
Main muscles working (thicker lines)
Starting position
Stand tall at one end of a clear walkway, feet hip-width apart and hands on your hips.
Step forward and lower until your back knee is just above the floor.
Keep your torso upright and front knee over your toes.
Drive through the front foot to stand up over it.
Bring the back leg straight through into the next step.
Keep alternating for the set distance or reps.
Breathing: Inhale as you lower, exhale as you stand and step through.
Coaching tips
Tall chest
Soft knee touch
Keep moving forward
Common mistakes
Short steps that load the knee
Leaning the torso forward
Pushing off the back foot
Safety notes
Clear the walkway and use a non-slip surface.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.