HyperBody
Exercise library · Legs

Walking Lunge.

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

IntermediateDumbbells
The numbers
Sets
3–5
Reps
5–10
Rest
90–180
Muscles
Primary
Quadriceps · Glutes
Secondary
Hamstrings · Core
The play-by-play

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.

What separates good from great

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.