← EXERCISE LIBRARYStrength

Walking Lunge

A travelling single-leg lunge under load, building leg strength, balance and work capacity together. A versatile staple for quads and glutes.

DIFFICULTY
Beginner
EQUIPMENT
Dumbbell
PRIMARY MUSCLES
Quads · Glutes
ALSO WORKS
Hamstrings · Adductors · Gluteus Medius · Calves
Walking Lunge
HOW TO DO IT
  1. 01Stand tall holding a dumbbell in each hand at the sides.
  2. 02Step forward into a lunge, lowering the back knee toward the floor.
  3. 03Keep the front shin roughly vertical and the torso upright.
  4. 04Drive through the front foot to stand and bring the back foot through.
  5. 05Step straight into the next lunge on the other leg and continue.
COACHING CUES
  1. 01Torso tall, brace the trunk.
  2. 02Drop the back knee straight down.
  3. 03Drive through the front heel to rise.
COMMON MISTAKES
  1. 01Letting the front knee cave inward — track it over the foot.
  2. 02Leaning the torso far forward — stay upright over the hips.
  3. 03Taking too short a step so the knee shoots past the toes — lengthen the stride.

Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.

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