Walking Lunge (Bodyweight)
Also called Walking Lunge, Bodyweight Walking Lunge
How to do it
Stand tall with clear space ahead and step forward into a lunge. Lower the rear knee toward the floor while keeping the front foot flat and knee aligned, then drive through that foot to rise and bring the trailing leg directly into the next lunge. Continue alternating with controlled steps and a level pelvis.
Setup
Use a clear level lane and stand with hips square, torso tall, and feet around hip width. Keep the hands on the hips or relaxed, brace the core, and choose a step length that preserves full front-foot contact.
Where you should feel it
Through the quads and glutes of each lead leg, with the hamstrings and calves assisting while the core and hip stabilizers control the pelvis. Avoid bouncing the rear knee or rushing between steps.
When to use it
Use for equipment-free unilateral leg strength, balance, gait control, warm-ups, and conditioning. Perform 8-20 deliberate steps per side.