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:

  1. Starting Position

    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.

  2. 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.

  3. Bottom Position

    Pause at the bottom position for a 2 sec count while maintining whole body tension and the alignment of your trunk.

  4. 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 movement.

  5. End position

    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.