Day 13. High rep walking lunges are legit! Do them!

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Today, was a beautiful day- the perfect day for some pull ups, decline close-grip push ups, and walking lunges. I usually do 100 walking lunges per set without a "stutter-step", but I will occasionally do more, sometimes 125 or even 150. I think the walking lunge is one of the most underrated exercises around. First of all, it requires no equipment, hits your whole leg, fries your glutes, blasts your adductors and quads, and even can strengthen your hamstring. Moreover, it is an incredible conditioning exercise that will kick your butt into shape in no time.
The easiest way to get into these is by slowly increasing your volume over time. I highly recommend starting with 10 reps per day (per leg) and adding a repetition each day until you are doing sets of 50-100. This is a minimal time investment and definitely worth the pay-off. You can add these to the end of your usual workout as a "finisher" or you can use them as a standalone exercise strategy. Either way, a few minutes per day, and you will be doing some serious good for your health and fitness.

[@J01123]

After training bodyweight for over 10yrs, I started doing walking lunges about a year ago thanks to this channel. It has legit caused my legs/glutes to blow up and built up 'wind'. Between these and high hip bear walks for shoulders I cant thank this guy enough for introducing these 2 simple but effective moves.

[@Kboges]

Dude I’m so happy to hear this! I totally agree! Those two movements are amazing and generally underappreciated

[@jato5106]

Hope you get a seven-figure subscribers account (or more). Deserves it.

[@Kboges]

Thank you! That would be awesome!

[@ekrano]

Great channel. I often go back and rewatch your videos. I’m nearly 50 and have been regularly working out for over 30 years. You name it I’ve probably done it, KBs, heavy lifts 5x5, HIIT and so on, but ultimately have come to the conclusion that callisthenics is the best. Keep up the good work 👍.

[@TomiOluwato]

Dude your content is just awesome 👨🏽‍🍳😘. Simple, straightforward and, since I’ve seen you do 198 walking lunges before (I counted), delivered with humility 👏🏽

[@Kboges]

Thank you, dude! I appreciate the kind feedback so much.

[@LearnSomatics]

Been finishing workouts with 100-150 walking lunges for about 6 months now, so under rated. Leg definition has improved quite a bit. Sometimes add the weighted vest for extra suck.

[@Kboges]

Oh heck yeah! Such an awesome workout. Thank you for sharing.

[@LearnSomatics]

@@Kboges Thank you for your videos, great content!

[@sampritchard54]

Is the lunges all you do for legs?

[@LearnSomatics]

@@sampritchard54 no, had some Bulgarian split squats and an RDL/hinge movement too. Was using the lunges as a finisher.

[@rafael_ellanios2708]

I have sciatica and I dont squats heavy for the past 2 years but I found the way to grow my legs. With weighted walking lunges normal steps and wide steps + sissy squats

[@Kboges]

That will definitely do the trick!

[@JeetKuneDoBelgrade]

I have been doing these every 3 days, about 160-170 reps, it's excellent work. Really developed my leg strength (some size even), core stability, great to mix up with sqauts. Thank you.

[@abull9579]

You are absolutely great at describing and teaching 🙏

[@todortanev6338]

Kyle, I just wanted to tell you that you are an inspiration! It is bizarre - I feel like I've always known these things and managed to forget them somehow, and now at the perfect timing, I'm finding your channel! Thank you for sharing your invaluable experience with us! T.

[@25inspector]

Sometimes I do walking lunges when out for my daily walk. They really add a challenge to a simple walk.

[@Kboges]

Great idea!

[@Anonymous77-s1s]

Perfect idea!! 2 biris 1 stone

[@Anonymous77-s1s]

Birds

[@rawbackmitchell]

Did a set today across the length of a football pitch, non stop. What a pump.

[@Kboges]

Yeah the pump on these is wild!

[@renbotha]

Hey Kyle, firstly love the content -- Have adopted the push, pull, legs framework and for the first time in many years of bodyweight training I feel like i'm making real progress!! On squats vs lunges -- I feel like lunge walks burn and work me a lot more than bodyweight squats. I can easily do 50+ body weight squats with perfect form without breaking a sweat. This makes the squat quite uneconomical for me as it takes longer to get to failure. Am I alone or is this a common issue with bodyweight squats?

[@Kboges]

Dude this is a great question! You very well may get more out of lunges in less time. If that’s the case, prioritize them in your training and use squats as a “light” variation. But there are some things you can do to make squats downright hard; elevate the heels, keep the torso upright, squat butt to calves, do them constant tension style. Knocking out sets of 100 that way gives me the single Most insane skin splitting quad pump I’ve gotten from anything- gnarlier than when I was back squatting in the low 300lb range for sets of 10. That being said, lunges ROCK! So nothing wrong with sticking to them, especially if you like them more.

[@renbotha]

@@Kboges thanks man! Appreciate the reply. Tried with heels elevated but felt unstable so instead started doing single leg squats and OMG its night and day. Can hardly get 20 out.

[@bobbysturdy8727]

The lunge makes my psoas happy and makes my kicks harder.

[@LOMARVALDE4703]

I like to the in the 500 to 1000 or more range 3x a week,it feels amazing how easy sprints gets after a few weeks and if you add weight it becomes the game changer

[@Kboges]

So funny you mention this! I've been wanting to something almost exactly like this for the last few months but carving out the time has been really hard to do so. What did you experience when you added these in? Any hypertrophy?

[@RealMarshFitness]

I've been following this training style for 13 days now and I do see and feel improvements. I'm decently lean which helps to see more muscle.

[@Kboges]

Keep it up, Marsh!

[@bookhall5642]

Whats your take on jumping squats and jumping swicthing lunges? I am yet to find a good leg day routine as far as what exercices to choose and how many reps/sets per each exercise. 3 Sets of 50 Bodyweight squats; 3 Sets of 15 Switching bodyweight lunges; 3 Sets of 20 Jumping bodyweight lunges; 100 walking lunges to finish if off. Would you add anything else? Calve raises, hip thrusts, bulgarian single squats? Thanks

[@karleriksson8313]

Nice fit, perfect body! Keep it up, bro.

[@karleriksson8313]

Calves could be more muscular otherwise it's 100%

[@Kboges]

Hahaha dude I totally agree on the calves 😂. Stubborn bastards… work in process and hopefully they can catch up. Believe it or not but they have come a long way already 😬. Anyway thank you for the kind words and I totally agree with the critique! Much love, bro!💪🙏

[@Lacostanico]

I was recommended this channel by a friend, and Im not even great in english, but quickly became my favourite info wise....If you put spanish subtitles for your videos you will blow up inmediatly....good work man...

[@malcolmduanetaylor]

Good info

[@Kboges]

Thanks, Malcom!

[@cordypants3639]

I like to mix my lunges up between reverse and forward lunges. Reverse lunges tend to hone in on the hamstrings and glute max, whereas forward lunges focus more on the quads.

[@Kboges]

I agree! Great to mix it up.

[@erichill5328]

I used to have a treadmill in my garage and used to do incline treadmill walks for 20 to 30 minutes daily. Now the treadmill is gone and I do body weight squats and walking lunges. I find the daily walking lunges and squats to be such a better use of my time and have much better hypertrophy response. Question…. Do you do anything for direct side delt work?

[@Kboges]

Yeah these movements are amazing for general conditioning with some added hypertrophy benefits! I don't do direct side delt training, but I do high-hip bear crawls which do a fantastic job hit hitting the traps and side delts.

[@MilesNiska]

Love the channel. Current BW practitioner. Where are you blessed to be located? And JW what’s up with the hands on hips during lunges?

[@Kboges]

Thanks for the support! I'm in San Diego. I will sometimes change where I put my hands, on my head, by my side, or on my hips just to change the movement up a little bit. It's not really anything important though.

[@TheMaxik]

50K soon

[@Kboges]

🙏

[@sonofman70x7]

Any thoughts on the kneesovertoesguy's ATG Split Squat?

[@Kboges]

I've never done them loaded, but as a BW exercise, they are great.

[@ENTRIFICE]

What are the odds this video came out exactly a year ago when I just did walking lunges then found this video after.

[@Kboges]

Haha! I love when stuff like this happens! Walking lunges are fantastic. Thanks for the support!

[@ENTRIFICE]

@@Kboges me too lol it was meant to be. Just subscribed!

[@Kboges]

@@ENTRIFICE Definitely was! Thank you!

[@nheeren1]

Thanks for the awesome videos. I've be loving them for quite awhile now. Quick question I have had no luck finding information about. I have severe pain in my left thigh when trying to do walking lunges. The front and side of the thigh. I can do body weight squats just fine without pain, (which I love doing). Do you think this is an IT band issue? I do yoga and lots of stretches. Having no luck trying to figure out what the issue is. Prefer not to see a medical professional, (have no faith or budget with the healthcare system.) Thank you for any advise.

[@christophergaliszewski7652]

Try stopping yoga and static stretching. There's proof that its antagonistic with resistance training.

[@MB-yq8lv]

What state do you live in? It's beautiful and seems so quiet and peaceful

[@Soonago2]

I work out in my apartment bedroom, so I don't have space to do lunges. I've tried reverse lunges, but they (and Bulgarian split squats) just piss me off. They take double the time, I feel wobbly, and each rep feels like a dice roll of whether I'm getting a good one in or not. Whereas I really prefer full squats because I'm balanced and can feel confident in each rep. If I mostly focus on close, regular, and wide stance squats, is that enough variation? Or is my antagonistic relationship with single leg exercises a sign that I should be doing them?

[@Kboges]

Hahah both are true. You can get by without lunges just fine, but overcoming the challenges you experience with them might be a worthwhile pursuit. Don't feel you need to do a whole workout with lunges. You might benefit more from just doing a few reps scattered throughout each day to improve your balance and build the motor pattern. After this has been established, then you can do a a higher rep set with less frustration.

[@Soonago2]

@@Kboges I had not considered that! Almost a GTG approach. Good call. Thanks!

[@Kboges]

@@Soonago2 Exactly. Just do like 10-20 reps a day each leg for a few weeks and you will build the skill pretty quick.

[@jochenwauters4059]

Try not to ignore that you feel wobbly. That's why bodyweight exercises are so great. I felt wobbly with pistol squats, tried lunges and bulgarians too. I stopped counting and focused on doing the exercise as correct as possible. Now, 1 year later, I just love the bulgarian squat! I feel much more stabile in knees, hips, but also core. Try not to achieve the goal too fast and you will succeed. And double the time is double the fun.

[@PatrickDale1968]

Try step through lunges - they’re a combination of forward and backward lunges and a good alternative to walking lunges when you are short of space.

[@albertorozco3652]

What is your thought about front vs back lunges ? People are saying that doing front lunges put a lot of stress on knee. Great video by the way.

[@albertorozco3652]

@@Kboges How can you be prepared ? Thank you for the response.

[@Kboges]

@@albertorozco3652 Making sure you take the time to build up your leg strength and connective tissue around the knee. Starting with squats, building volume, then progressing to deep knee bends, then perhaps split squats, reverse lunges and then forward lunges. Take your time to make your legs conditioned, strong, and resilient.

[@albertorozco3652]

@@Kboges I will stop doing lunges and build slowly on squats and switch every couple weeks with Close stand Squat. Till I get the point I can safely do lunches. Thank you again for your advice.

[@Kboges]

@@albertorozco3652 Sounds like a plan. Keep me posted!

[@Kboges]

@@albertorozco3652 Sounds good. Keep me posted on your progress!

[@jessehendrix2661]

I do tang soo do and judo, and I'm certain that bodyweight exercises or other light, endurance exercises like kettlebell swings and goblet squats are plenty for strikers. That said, my judo coach recommends being able to squat and deadlift at least 2x bodyweight for 3 reps. Do you think that that's achievable with high rep calisthenics and kettlebell exercises?

[@anthonytomkins9522]

Hi, are you doing 100 per leg or 100 in total?

[@Kboges]

100 per leg.

[@anthonytomkins9522]

Impressive mate! I managed to get 90 in total in my last workout and my quad and glutes were on fire

[@Buzz_Kill71]

I wish I could do one walking lung....😢

[@astralbeatz9950]

When you do lunges I heard that if your upright knee is "ahead" of it's calf, unnecessary knee damage can be caused? is this true? Basically what I watched stated that your non moving leg's knee must be in a straight line with your ankle and calf when you perform the lunge, and for example yours are a little bent in. What do you think?

[@Kboges]

Hey Astral, I cannot imagine a mechanism which would be damaging in that context. Doesn't sound probably to me.

[@PureWonder1111]

Hi! Love your content! How do you count the walking lunges for 100 reps? Is that 100 reps per leg, or 50 reps per leg for 100 total?

[@Kboges]

Hey Michael! I count 100 reps as 100 on each leg.

[@GianniVitucci]

I dont have the actual study but I'm pretty sure I remember one where it showed doing squats increased total testosterone. So implying to do squats first then move on to your other exercises as the testosterone dump will be at its most optimum

[@toataua1499]

I recall reading the same thing. I believe it said squats increases your testosterone over time at a quicker rate compared to people that chose to skip leg day. Those individuals were missing out on added muscle and strength gains. So implementing squats into there routine is an added benefit. I think this study came up because back then a lot of people hated leg day since leg day in a gym is incredibly fatiguing using heavy weight and hitting everything in one session. People would skip it due to the pain and also because during those years there was less roasting from the public, but due to social media people begun to really mock individuals that skippedleg day. That's why doing this type of workout is more beneficial. You avoid ever feeling that encroaching doom of a gruelling leg day because the volume is spread out throughout the day. Doing high rep bodyweight squats daily compared to heavyweighted squats feels far better in my opinion.

[@jasonwelsh417]

I have never really put much work into the lunch because I am always doing squats. I think I will sub it in sometimes What do you do to warm up for these sessions? Or do you just get to it?

[@Kboges]

They can be some nice variety. I like them as a finisher. It really depends. I live where it is pretty warm, so maybe a few reps and I'm ready to go.

[@Funintherain13]

Can you do the lunges on pavements or is it considered rude by others? Thoughts?

[@Kboges]

I will do them on pavement. As long as your aren't getting in anyones way I don't see why it would be rude.

[@daym8]

Is it worth doing all the other variations to the pushup eg.Archer,clap or just stick to the basic movement with incremental progression with a weighted vest?

[@Kboges]

Both are good strategies. You can also combine... keep a basic in your rotation with a weight vest, and do variations on other days

[@daym8]

Thank you Sir,for the valuable advice.

[@garrettnolin9931]

Hey man do you think 25 lunges per leg is harder than 25 squats ?

[@fidru]

you can do body weight squats way faster than walking lunges and the time under tension is higher. so cardio is more a factor. therefore I would say walking lunges are a bit easier because each leg can "recover" every second step und have more time to breathe.

[@matthewmiller9485]

People who say calisthenics are for the weak have never done high rep walking lunges!!!

[@Kboges]

Agreed!

[@mindfestival]

Man.... how do you keep your bodyweight so low? - Don't you feel like smashing a pizza and a beer once in a while?

[@Kboges]

I don't drink alcohol but I will take down a pizza. I keep my activity level high, and I've always had a very fast metabolism.

[@mindfestival]

@@Kboges Daily walking right? I have started this 6-12kn daily with a 10kg backpack... 'rucking' they call it. This will greatly increase my energy flux - correct? BTW - I am a fit 6ft2 male with good lifts - but nowhere near lean..

[@mindfestival]

@@Kboges I DREAD saying this - but you mind a day of eating vid? You obviously eat 'light' - I have seen some examples of your meals on the Nutrition Video - but would be interested in seeing specifically, a typical maintenance day. Thankyou.

[@TheMastermind729]

@@mindfestival get into running man, painful at the start but addicting over time and you burn calories fast

[@mindfestival]

@@TheMastermind729 Thanks for tip mate! You know - I have been putting a 10kg weight plate in a backpack and going on 3-4 hour slow walks. Doesnt beat up the recovery and I love it. I think Boges talks about this also in the Energy Flux vid!