Exercise

Bodyweight Walking Lunge

Also known as: walking lunge, bodyweight lunge, alternating lunge, stepping lunge

Bodyweight Walking Lunge is a compound exercise for the glutes and quadriceps. Main target: gluteus maximus and vastus lateralis. Also works: rectus femoris, biceps femoris and medial gastrocnemius. No equipment needed — just your bodyweight.

EquipmentBodyweight

TypeCompound (multi-joint)

MovementPush

CategoryStrength

Muscles worked

Primary

Gluteus maximus Vastus lateralis

Secondary

Rectus femoris Biceps femoris Medial gastrocnemius

How to do it

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.