Watch the video below to see a demonstration of proper form and technique for the bodyweight walking lunge exercise. You can also check out some more quads exercise videos or find exercises for other muscle groups.
Instructions for Bodyweight Walking Lunge
To perform a set of bodyweight walking lunge:
Stand tall, with your feet hip width apart, at the start of a corridor of
open space. Your trunk should be in a neutral position.
Eccentric (Lowering) Motion
Take a large step forward with your left leg and absorb
the momentum into this leg by bending the knee and lowering your body under control. Keep lowering
until both knees are bent to almost 90 degrees and your right knee is just off the ground.
Pause at the bottom position for a 2 sec count while maintining
whole body tension and the alignment of your trunk.
Concentric (Upward) Motion
Drive into the ground with your left foot to explosively
propulse your body up and forward to the standing position. Your trunk should move as a unit with no
part lagging behind any other. Remember to breathe normally throughout the entire
Repeat steps 1 through 4 until you have completed the desired number
of bodyweight walking lunge repetitions for each side before resting.
This completes one set of bodyweight walking lunge.