Bodyweight Walking Lunge
How to do the Bodyweight Walking Lunge with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Quads
Calves, Glutes, Hamstrings
Bodyweight
How to do the Bodyweight Walking Lunge
- 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.
Log it, see it on your body.
Every Bodyweight Walking Lunge set you log feeds Ascend's anatomy heatmap, so your quads volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the Bodyweight Walking Lunge fits
The Bodyweight Walking Lunge shows up in training built around a specific goal. See how it fits:
More quads exercises
Bodyweight Walking Lunge: common questions
What muscles does the Bodyweight Walking Lunge work?
The Bodyweight Walking Lunge primarily works the Quads. It also recruits the Calves, Glutes and Hamstrings as supporting muscles.
Is the Bodyweight Walking Lunge suitable for beginners?
Yes. The Bodyweight Walking Lunge is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the Bodyweight Walking Lunge?
None. The Bodyweight Walking Lunge is a bodyweight exercise, so you can do it without any equipment.
Is the Bodyweight Walking Lunge a compound or isolation exercise?
The Bodyweight Walking Lunge is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Bodyweight Walking Lunge with correct form?
Begin standing with your feet shoulder width apart and your hands on your hips. Follow the full step-by-step above for the complete movement.
Log your Bodyweight Walking Lunge sets, free.
Waitlist members get TestFlight + Play Store internal-track invites and a founder badge on their profile.
The app is free. Club adds the coach, leagues and analytics.
Core tracking stays free forever, the climb, streaks, logging and your league tiers. Club is for when you want the full coach, worldwide competition and the depth, at about the price of one coffee a month.
14-day free trial · no card to start
| Free | Club | |
|---|---|---|
| Tracking, the climb and streaks | ||
| Per-set logging, PR detection, wearables | ||
| Muscle-league tiers | ||
| The AI coach | nudges | Full conversation |
| Worldwide leagues and challenges | , | |
| PR projections and deep analytics | , | |
| Unlimited crews | , | |
| Themes, export and higher AI limits | , |