Walking Lunge.

How to do it.

1. Step 01

   Stand tall with feet hip-width apart, holding dumbbells at your sides if desired.

2. Step 02

   Step forward with one leg, lowering your hips until both knees are bent at 90 degrees.

3. Step 03

   Ensure your front knee is directly over your ankle and your back knee hovers above the floor.

4. Step 04

   Push off your back foot and bring it forward to meet your front foot.

5. Step 05

   Immediately step forward with the opposite leg into the next lunge.

6. Step 06

   Continue alternating legs, maintaining balance and control.

Pro cues.

• Maintain an upright torso and engaged core throughout the movement.

• Control the descent and avoid letting your back knee slam the floor.

• Ensure your front knee does not collapse inward.

Questions, answered.

What is the Walking Lunge?

A dynamic compound exercise that builds lower body strength, balance, and coordination, targeting the quadriceps and glutes.

What muscles does the Walking Lunge work?

The Walking Lunge primarily works your quadriceps and glutes. It also recruits your hamstrings and core as secondary movers.

What equipment do I need for the Walking Lunge?

You need dumbbells to perform the Walking Lunge.

How many sets and reps should I do for the Walking Lunge?

A typical prescription for the Walking Lunge is 3–5 sets of 5–10 reps. Rest about 90–180 seconds between sets.

Is the Walking Lunge good for beginners?

The Walking Lunge is best suited to intermediate lifters. Beginners can do it with light weight and close attention to form before progressing.