Tip The Bodyweight Lunge Challenge Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training Tip The Bodyweight Lunge Challenge Fire up those quads hamstrings and glutes with this workout challenge you can do anywhere by Paul Carter October 4, 2018July 5, 2022 Tags Challenge Training, Legs, Tips, Training The walking lunge is the most underrated, yet most economical exercise you can do for the entire lower body. Few movements blast the quads, hams, and glutes like the walking lunge. It's also a highly effective mobility exercise because it brings balance into the equation for most of the kinetic chain. The ankles, knees, and hips all need a functional degree of flexibility to perform it efficiently. In this context, I'm defining mobility and functionality as the ability to perform the movement through a full range of motion, pain free. But you actually need to be strong enough to hold a proper position in the lunge. People often think they need more mobility, but the truth is they just aren't strong enough to hold an efficient position. The great thing about the lunge? It'll give you feedback. If it's any of the problems above, and you know what you're looking for, then you'll understand the imbalances and weaknesses you're struggling with. In my No Weights, Big Wheels program, you start every workout with the walking lunge, but it can be an effective stand-alone challenge as well, or it can be used as a brutal finisher to your normal leg day. These should be done with just bodyweight. For the rep and set scheme, use the "total reps performed" method. Just keep lunging until you get all the reps done. Take mini-breaks as needed. Yes, this will vary from workout to workout. Also, count the reps correctly. This drives me nuts. Left leg lunges, count to one. Right leg lunges, count to one again. That's not two reps. That's ONE rep. One rep, which each leg has to complete. I'm also going to be kind and take into account that beginners and intermediates probably won't be busting out hundreds of lunges at a time on the first day. I'm splitting the foundation movement into two phases. A beginner to intermediate phase, and an advanced phase. Beginner to Intermediate Week 1: 50 lunges Week 2: 75 lunges Week 3: 100 lunges Week 4: 125 lunges Week 5: 150 lunges Week 6: 200 lunges Week 7: 225 lunges Week 8: 250 lunges Advanced Week 1: 300 lunges Week 2: 325 lunges Week 3: 350 lunges Week 4: 375 lunges Week 5: 400 lunges Week 6: 425 lunges Week 7: 450 lunges Week 8: 500 lunges Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training De -Constructing Computer Guy - Part 1 Are you a computer guy? If so then your posture probably sucks. Here’s how to fix it. It Hurts Fix It, Mobility, Training Tony Gentilcore April 26 Training Deadlifting With T-Rex Arms Most long-armed lifters are built for deadlifting, but here's what to do if you're cursed with short, stubby arms. Deadlift, Powerlifting & Strength, Training Greg Nuckols July 17 Training Tip The Lying Band Pull-Apart Big bench pressers use this movement to build the upper back and protect shoulder health. Back, Bench Press, Exercise Coaching, Tips Paul Carter August 22 Training Tip Master the Anti-Press This tough core exercise will also build shoulder strength and mobility. Take a look. Exercise Coaching, Tips Ben Bruno April 4