10 Best Barbell Walking Lunge Alternatives for Barbell-Free Training

Ranked Barbell Walking Lunge Alternatives

10 substitutes, ranked by how closely each one matches the Barbell Walking Lunge on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

1. Best match

   

   1. Bodyweight Walking Lunge

   86% match

   • Quads
   • Bodyweight
   • Intermediate
   • Compound

   Use this when you have nothing to train with, because it works the quads with bodyweight alone.

   How to perform this exercise

   1. Begin standing with your feet shoulder width apart and your hands on your hips.
   2. 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.
   3. Drive through the heel of your lead foot and extend both knees to raise yourself back up.
   4. Step forward with your rear foot, repeating the lunge on the opposite leg.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Movement: forward lunge, the same as the Barbell Walking Lunge
   • Primary muscle: quads, the same as the Barbell Walking Lunge
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the Barbell Walking Lunge
2. 

   2. Dumbbell Lunges

   85% match

   • Quads
   • Dumbbell
   • Intermediate
   • Compound

   A good swap when you have dumbbells to work with, and it still works the quads.

   How to perform this exercise

   1. Stand with your torso upright holding two dumbbells in your hands by your sides. This will be your starting position.
   2. Step forward with your right leg around 2 feet or so from the foot being left stationary behind and lower your upper body down, while keeping the torso upright and maintaining balance. Inhale as you go down. Note: As in the other exercises, do not allow your knee to go forward beyond your toes as you come down, as this will put undue stress on the knee joint. Make sure that you keep your front shin perpendicular to the ground.
   3. Using mainly the heel of your foot, push up and go back to the starting position as you exhale.
   4. Repeat the movement for the recommended amount of repetitions and then perform with the left leg.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Movement: forward lunge, the same as the Barbell Walking Lunge
   • Primary muscle: quads, the same as the Barbell Walking Lunge
   • Equipment: free weights, the same as the Barbell Walking Lunge
   • Body position: standing, the same as the Barbell Walking Lunge
3. 

   3. Alternate Leg Diagonal Bound

   81% match

   • Quads
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Assume a comfortable stance with one foot slightly in front of the other.
   2. Begin by pushing off with the front leg, driving the opposite knee forward and as high as possible before landing. Attempt to cover as much distance to each side with each bound.
   3. It may help to use a line on the ground to guage distance from side to side.
   4. Repeat the sequence with the other leg.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: quads, the same as the Barbell Walking Lunge
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the Barbell Walking Lunge
4. 

   4. Lunge Pass Through

   81% match

   • Hamstrings
   • Kettlebell
   • Intermediate
   • Compound

   A looser match: it works the hamstrings rather than the quads.

   How to perform this exercise

   1. Stand with your torso upright holding a kettlebell in your right hand. This will be your starting position.
   2. Step forward with your left foot and lower your upper body down by flexing the hip and the knee, keeping the torso upright. Lower your back knee until it nearly touches the ground.
   3. As you lunge, pass the kettlebell under your front leg to your opposite hand.
   4. Pressing through the heel of your foot, return to the starting position.
   5. Repeat the movement for the recommended amount of repetitions, alternating legs.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Movement: forward lunge, the same as the Barbell Walking Lunge
   • Primary muscle: hamstrings, not quads
   • Equipment: free weights, the same as the Barbell Walking Lunge
   • Body position: standing, the same as the Barbell Walking Lunge
5. Play demonstration

   5. Barbell Lunge

   80% match

   • Glutes
   • Barbell
   • Intermediate
   • Compound

   A looser match: it uses the same equipment, but it works the glutes rather than the quads.

   How to perform this exercise

   1. Start by standing with your feet shoulder-width apart and a barbell resting on your upper back.
   2. Take a step forward with your right foot, keeping your torso upright.
   3. Lower your body by bending your right knee until your thigh is parallel to the ground.
   4. Push through your right heel to return to the starting position.
   5. Repeat with your left leg, alternating legs for the desired number of repetitions.

   Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

   Why this matches

   • Movement: forward lunge, the same as the Barbell Walking Lunge
   • Primary muscle: glutes, not quads
   • Equipment: free weights, the same as the Barbell Walking Lunge
   • Body position: standing, the same as the Barbell Walking Lunge
6. Play demonstration

   Progression

   6. Barbell Single Leg Split Squat

   77% match

   • Quads
   • Barbell
   • Advanced
   • Compound

   Pick this when you want a harder version that still works the quads.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, holding a barbell across your upper back.
   2. Take a large step forward with one leg, keeping your torso upright.
   3. Lower your body by bending your front knee and hip, while keeping your back leg straight.
   4. Continue lowering until your front thigh is parallel to the ground.
   5. Pause for a moment, then push through your front heel to return to the starting position.
   6. Repeat for the desired number of repetitions, then switch legs.

   Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

   Why this matches

   • Primary muscle: quads, the same as the Barbell Walking Lunge
   • Equipment: free weights, the same as the Barbell Walking Lunge
   • Body position: standing, the same as the Barbell Walking Lunge
7. 

   7. Barbell Step Ups

   77% match

   • Quads
   • Barbell
   • Intermediate
   • Compound

   It uses the same equipment and still works the quads.

   How to perform this exercise

   1. Stand up straight while holding a barbell placed on the back of your shoulders (slightly below the neck) and stand upright behind an elevated platform (such as the one used for spotting behind a flat bench). This is your starting position.
   2. Place the right foot on the elevated platform. Step on the platform by extending the hip and the knee of your right leg. Use the heel mainly to lift the rest of your body up and place the foot of the left leg on the platform as well. Breathe out as you execute the force required to come up.
   3. Step down with the left leg by flexing the hip and knee of the right leg as you inhale. Return to the original standing position by placing the right foot of to next to the left foot on the initial position.
   4. Repeat with the right leg for the recommended amount of repetitions and then perform with the left leg.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: quads, the same as the Barbell Walking Lunge
   • Equipment: free weights, the same as the Barbell Walking Lunge
   • Body position: standing, the same as the Barbell Walking Lunge
8. 

   8. Scissors Jump

   77% match

   • Quads
   • Bodyweight
   • Advanced
   • Compound

   How to perform this exercise

   1. Assume a lunge stance position with one foot forward with the knee bent, and the rear knee nearly touching the ground.
   2. Ensure that the front knee is over the midline of the foot. Extending through both legs, jump as high as possible, swinging your arms to gain lift.
   3. As you jump as high as you can, switch the position of your legs, moving your front leg to the back and the rear leg to the front.
   4. As you land, absorb the impact through the legs by adopting the lunge position, and repeat.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: quads, the same as the Barbell Walking Lunge
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the Barbell Walking Lunge
9. 

   9. Split Jump

   77% match

   • Quads
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Assume a lunge stance position with one foot forward with the knee bent, and the rear knee nearly touching the ground.
   2. Ensure that the front knee is over the midline of the foot.
   3. Extending through both legs, jump as high as possible, swinging your arms to gain lift.
   4. As you jump, bring your feet together, and move them back to their initial positions as you land.
   5. Absorb the impact by reverting back to the starting position.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: quads, the same as the Barbell Walking Lunge
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the Barbell Walking Lunge
10. Play demonstration

    10. Weighted Lunge With Swing

    76% match

    • Glutes
    • Weighted
    • Intermediate
    • Compound

    How to perform this exercise

    1. Stand with your feet shoulder-width apart, holding a weight in each hand.
    2. Take a step forward with your right foot, lowering your body into a lunge position.
    3. As you lunge forward, swing the weights forward and upward, keeping your arms straight.
    4. Push off with your right foot and return to the starting position, swinging the weights back down.
    5. Repeat with your left foot and continue alternating legs for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches

    • Movement: forward lunge, the same as the Barbell Walking Lunge
    • Primary muscle: glutes, not quads
    • Equipment: free weights, the same as the Barbell Walking Lunge
    • Body position: standing, the same as the Barbell Walking Lunge