10 Best Bodyweight Walking Lunge Alternatives for Small Spaces

Ranked Bodyweight Walking Lunge Alternatives

10 substitutes, ranked by how closely each one matches the Bodyweight 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. Alternate Leg Diagonal Bound

   95% match

   • Quads
   • Bodyweight
   • Intermediate
   • Compound

   It uses the same equipment and still works the quads.

   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 Bodyweight Walking Lunge
   • Equipment: bodyweight only, the same as the Bodyweight Walking Lunge
   • Body position: standing, the same as the Bodyweight Walking Lunge
2. 

   Progression

   2. Scissors Jump

   91% match

   • Quads
   • Bodyweight
   • Advanced
   • Compound

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

   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 Bodyweight Walking Lunge
   • Equipment: bodyweight only, the same as the Bodyweight Walking Lunge
   • Body position: standing, the same as the Bodyweight Walking Lunge
3. 

   3. Split Jump

   91% 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 Bodyweight Walking Lunge
   • Equipment: bodyweight only, the same as the Bodyweight Walking Lunge
   • Body position: standing, the same as the Bodyweight Walking Lunge
4. 

   4. Dumbbell Lunges

   89% 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 Bodyweight Walking Lunge
   • Primary muscle: quads, the same as the Bodyweight Walking Lunge
   • Equipment: free weights, not bodyweight only
   • Body position: standing, the same as the Bodyweight Walking Lunge
5. 

   5. Barbell Walking Lunge

   86% match

   • Quads
   • Barbell
   • Intermediate
   • Compound

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

   How to perform this exercise

   1. Begin standing with your feet shoulder width apart and a barbell across your upper back.
   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 Bodyweight Walking Lunge
   • Primary muscle: quads, the same as the Bodyweight Walking Lunge
   • Equipment: free weights, not bodyweight only
   • Body position: standing, the same as the Bodyweight Walking Lunge
6. Play demonstration

   6. Lunge With Twist

   84% match

   • Abs
   • Bodyweight
   • Intermediate
   • Compound

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

   How to perform this exercise

   1. Start by standing with your feet shoulder-width apart.
   2. Take a step forward with your right foot, lowering your body into a lunge position.
   3. As you lunge, twist your torso to the right, bringing your left elbow towards your right knee.
   4. Pause for a moment, then return to the starting position.
   5. Repeat on the other side, stepping forward with your left foot and twisting your torso to the left.
   6. Continue alternating sides 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 Bodyweight Walking Lunge
   • Primary muscle: abs, not quads
   • Equipment: bodyweight only, the same as the Bodyweight Walking Lunge
   • Body position: standing, the same as the Bodyweight Walking Lunge
7. Play demonstration

   7. Forward Lunge

   84% match

   • Glutes
   • Bodyweight
   • Beginner
   • Compound

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

   How to perform this exercise

   1. Stand with your feet hip-width apart and hands on your hips.
   2. Take a big step forward with your right foot, lowering your body into a lunge position.
   3. Bend your right knee to about 90 degrees, keeping your knee aligned with your ankle.
   4. Push off with your right foot and return to the starting position.
   5. Repeat with your left leg, alternating sides for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

   Why this matches

   • Movement: forward lunge, the same as the Bodyweight Walking Lunge
   • Primary muscle: glutes, not quads
   • Equipment: bodyweight only, the same as the Bodyweight Walking Lunge
   • Body position: standing, the same as the Bodyweight Walking Lunge
8. Play demonstration

   8. Walking High Knees Lunge

   84% match

   • Cardio
   • Bodyweight
   • Beginner
   • Compound

   How to perform this exercise

   1. Stand with your feet hip-width apart.
   2. Lift your right knee up towards your chest as high as you can while balancing on your left leg.
   3. Step forward with your right foot and lower your body into a lunge position, bending both knees to a 90-degree angle.
   4. Push off with your right foot and bring your left knee up towards your chest.
   5. Step forward with your left foot and lower your body into a lunge position.
   6. Continue alternating legs and lunging forward, keeping your core engaged and maintaining a steady pace.
   7. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

   Why this matches

   • Movement: forward lunge, the same as the Bodyweight Walking Lunge
   • Primary muscle: your heart and lungs, not quads
   • Equipment: bodyweight only, the same as the Bodyweight Walking Lunge
   • Body position: standing, the same as the Bodyweight Walking Lunge
9. Play demonstration

   Progression

   9. Lunge With Jump

   80% match

   • Glutes
   • Bodyweight
   • Advanced
   • Compound

   How to perform this exercise

   1. Start by standing with your feet shoulder-width apart.
   2. Take a step forward with your right foot, lowering your body into a lunge position.
   3. Push off with your right foot and jump into the air, switching the position of your feet mid-air.
   4. Land softly with your left foot forward and immediately lower your body into a lunge position.
   5. Continue alternating between lunges and jumps for the desired number of repetitions.

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

   Why this matches

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

    10. Dumbbell Single Leg Split Squat

    78% match

    • Quads
    • Dumbbell
    • Intermediate
    • Compound

    How to perform this exercise

    1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
    2. Take a step forward with one foot and position your feet so that your front foot is flat on the ground and your back foot is elevated on a bench or step.
    3. Lower your body by bending your front knee and hip, keeping your back knee slightly bent and your back heel off the ground.
    4. Continue lowering until your front thigh is parallel to the ground, then push through your front heel to return to the starting position.
    5. Repeat for the desired number of repetitions, then switch legs and repeat.

    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 Bodyweight Walking Lunge
    • Equipment: free weights, not bodyweight only
    • Body position: standing, the same as the Bodyweight Walking Lunge