Bodyweight Walking Lunge
The bodyweight walking lunge is a back exercise that targets the quadriceps. Watch the demo, then follow the step-by-step form guide below.
One rep, playing on a loop. Use the controls to pause it or scrub through the movement.
How to do the bodyweight walking lunge
Begin standing with your feet shoulder width apart and your hands on your hips.
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.
Drive through the heel of your lead foot and extend both knees to raise yourself back up.
Step forward with your rear foot, repeating the lunge on the opposite leg.
Want this in a plan?
Build a weekly routine around the bodyweight walking lunge and the rest of your back work, matched to your goal and the equipment you have.
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Related back exercises
Browse all back exercises, read our best dumbbell back exercises guide, or return to the exercise library.
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Educational information only — not medical advice. Stop if you feel pain and talk to your healthcare provider before starting a new exercise program.
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