Bodyweight Walking Lunge

Setup

1. 01Find a clear walkway of at least 10 meters.
2. 02Stand tall with hands on hips or at the sides.
3. 03Brace the trunk and fix the eyes forward.

Execution

1. 01Step forward into a lunge, lowering the back knee toward the floor.
2. 02Stop just above or lightly touching the ground with the back knee.
3. 03Drive through the front foot to stand and bring the rear leg through into the next step.
4. 04Continue alternating legs while walking forward.

Checkpoints

• -Front knee tracks over the toes on every step.
• -Torso stays upright, not pitching forward.
• -Steps are long enough that the front shin stays near vertical.
• -Each rep is controlled — no stumbling between steps.

Common mistakes

• -Taking short, choppy steps that shift all the load to the knees.
• -Slamming the back knee into the floor.
• -Wobbling side to side instead of stepping in two parallel tracks.
• -Leaning the chest over the front thigh.