Walking Lunge
Lunge, bodyweight, quadriceps and glutes
The walking lunge moves you forward one lunge at a time, the back leg stepping through into the next lunge. It trains the quadriceps and glutes, with the adductors, hamstrings and calves helping. It suits anyone who wants stronger legs and better balance and has a clear stretch of floor.
Setting up
- Stand tall with the feet hip width apart and a clear path in front of you.
- Let the arms hang or swing naturally.
How to do a walking lunge
- Take a long step forward with one foot.
- Lower the back knee toward the floor until both knees bend to about 90 degrees.
- Push through the front foot and bring the back leg forward past it.
- Step straight into the next lunge on the other leg.
- Keep the chest tall and walk in a straight line.
Breathing. Breathe in as you lower into each lunge and breathe out as you push forward.
Muscles worked
- Mainly
- Quadriceps and glutes
- Also
- Adductors, hamstrings and calves
Common mistakes
- Short, choppy steps. A short step leaves the back leg doing little, so step long enough for both knees to reach about 90 degrees.
- Front knee caving in. It should track over the toes, so push it out a little as you rise.
- Knee banging the floor. Control keeps the work in the legs, so stop the back knee just above the floor.
Easier and harder
- Easier
- Forward Lunge
- Harder
- Dumbbell Walking Lunge
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