Exercise library
Walking Lunge
The walking lunge builds single-leg strength, balance and coordination while heavily challenging the quads and glutes with every step.
BodyweightLegsIntermediate
- Equipment
- Bodyweight
- Focus
- Legs
- Level
- Intermediate
- Suggested sets
- 3 sets of 10–16 total steps.
- Muscles worked
- QuadsGlutesHamstringsCalvesAbs
How to do it
- 1Stand tall with your feet hip-width apart and your core braced.
- 2Step forward into a long stride and lower until both knees are bent to about 90 degrees.
- 3Keep your front heel flat and your torso upright as your back knee moves toward the floor.
- 4Drive through the front foot to stand and bring the rear leg through into the next step.
- 5Continue alternating legs in a smooth walking rhythm.
Tips & tricks
- Take controlled steps instead of rushing so you can own the bottom position.
- Keep your front knee tracking over the middle of your foot.
- Start with bodyweight before adding dumbbells or a barbell.
Common mistakes
- Taking steps that are too short and shoving the front knee too far forward.
- Leaning the torso over the front thigh and losing balance.
- Pushing off the back toes instead of driving through the front leg.
