Exercise library
Quads
Bodyweight Walking Lunge
No equipment needed
- Primary muscle
- Quads
- Also works
- Glutes, Hamstrings
- Equipment
- Bodyweight
- Movement pattern
- Squat
- Role in a program
- Primary
How to do it
Step forward into a lunge, lowering the back knee toward the floor with a tall torso. Drive through the front foot to bring the rear leg forward into the next stride.
Video demo coming soon.
Similar & swap-friendly exercises
Missing the equipment, or does this one aggravate something today? These also train the quads — pick a substitute that feels strong and pain-free. For an actual injury, get it assessed by a professional.
- Bodyweight LungeBodyweightSquat
- Bodyweight SquatBodyweightSquat
- Bulgarian Split SquatBodyweightSquat
- Jump SquatBodyweightSquat
- Pistol SquatBodyweightSquat
- Sissy SquatBodyweightSquat
No-equipment alternatives
Training at home or on the road — bodyweight options for the quads: