Walking Lunge

Setup

1. Stand tall with feet hip-width apart, shoulders back, and core engaged.
2. If using weights, hold them at your sides or in the 'goblet' position.

How to perform the Walking Lunge

1. Take a large step forward with your right leg.
2. Lower your hips until both knees are bent at approximately a 90-degree angle.
3. Ensure your front knee is directly over your ankle and your back knee hovers just above the floor.
4. Push off your back foot and step through with your left leg, bringing it forward into a lunge.
5. Continue alternating legs, moving forward with each step.
6. Maintain an upright torso throughout the movement.

Trainer form cues

• Keep your torso upright and core tight.
• Ensure your front knee stays behind or directly over your ankle.
• Generate power from the heel of your front foot.
• Step far enough forward to avoid a cramped stance.
• Control the descent; don't just drop into the lunge.

Common mistakes

• Rounding your back: Keep your chest up and shoulders back.
• Front knee going past toes: Take a longer step to keep the knee stacked over the ankle.
• Not lowering enough: Aim for 90-degree bends in both knees.
• Using momentum: Control the movement throughout each lunge.
• Wobbling excessively: Focus on core engagement and a stable base.

Muscles worked

Primary: Quadriceps, Glutes

Secondary: Hamstrings, Calves, Core

Recommended rep ranges

Breathing and tempo

Breathing: Inhale as you step forward and lower; exhale as you push up and through to the next lunge.

Tempo: 2-0-2-0 (2 seconds down, 0 at bottom, 2 seconds up, 0 at top)

Walking Lunge FAQs