LiftSetsLiftSets / Exercises / Bodyweight Walking Lunge
Bodyweight Walking Lunge
Works the quadriceps. Helped by the calves, glutes, hamstrings.
Bright blue is the target muscle. Darker blue is helping. The app shows this as a moving demo.
Muscles worked
quadricepscalvesgluteshamstrings
How many reps
| Goal | Reps per set |
|---|---|
| Strength | 3-6 |
| Muscle size | 6-10 |
| Endurance | 12-20+ |
Whatever the number, the set should end within a rep or two of the point where you could not do another with good form.
| Kit | other |
|---|---|
| Level | beginner |
What to think about
- Long enough stride that the front shin stays upright.
- Drop straight down, torso tall.
- Push through the front heel.
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.
Other exercises for the quadriceps
- Barbell Full Squat
- Barbell Hack Squat
- Barbell Lunge
- Barbell Squat
- Barbell Squat To A Bench
- Barbell Step Ups
- Barbell Walking Lunge
- Bodyweight Squat
Track it in LiftSets
Log bodyweight walking lunge with last time's numbers in front of you, a rest timer on your lock screen and a graph of your progress.
Coming soon to the App Store