Bodyweight Walking Lunge

Bodyweight Walking Lunge is a compound strength exercise that trains the quadriceps.

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Primary muscles: Quadriceps

Secondary muscles: Calves, Glutes, Hamstrings

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.

Track it with MyoAmigo

MyoAmigo pre-fills every set of the Bodyweight Walking Lunge from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Quadriceps volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.

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