Bodyweight Walking Lunge

A dynamic unilateral lower body exercise performed while moving forward to develop single-leg strength and improve balance.

Instructions

1. Stand with your feet shoulder-width apart and your hands on your hips or arms crossed on your chest.
2. Step forward with one leg, landing with your front foot about 2 feet ahead of your rear foot.
3. As you step, begin lowering your body by flexing both knees simultaneously.
4. Continue descending until your rear knee nearly touches the ground, maintaining an upright torso.
5. Your front knee should remain positioned over your ankle and not extend beyond your toes.
6. Drive through the heel of your front foot to extend both knees and raise yourself back up.
7. Step forward with your rear foot, bringing it ahead of your front foot and repeating the lunge.
8. Continue walking forward in a controlled manner for the desired distance or number of reps.

Tips

• Maintain an upright posture throughout—avoid excessive forward lean
• Take appropriately sized steps to allow proper knee positioning
• Keep your front knee tracking over your toes
• Maintain steady breathing—do not hold your breath
• This can be performed as forward lunges or stationary lunges
• Walking lunges are excellent for single-leg strength and lower body development