Bodyweight Walking Lunge

Execution

1. Step one leg forward into a long stride and lower straight down until both knees bend to about 90 degrees.
2. Keep the front knee stacked over the ankle, with the back knee nearly touching the floor without slamming down.
3. Exhale and drive through the front foot to stand up, stepping the back leg forward into the next lunge.
4. Keep your torso upright throughout, without leaning forward.
5. Keep alternating lunging steps forward for the planned number of reps or length of floor.

Quick cues

• Front knee stacks over the ankle.
• Torso stays upright.
• Back knee taps light, no slamming.
• Each step counts as one rep.

Common faults

• Fault: The front knee caving inward on the way down

  Fix: Drive the knee toward the middle toes and cut the depth until the knee stays in line.

• Fault: The torso leaning forward on the way down

  Fix: Keep the chest open and eyes forward, bracing the core through the step.

• Fault: The back knee slamming into the floor

  Fix: Lower under control and stop just as the knee grazes the floor.

• Fault: Taking too short a step, forcing the front knee into a deep, misaligned bend

  Fix: Lengthen the stride until both knees can comfortably bend to about 90 degrees.