Exercise Guide

Walking Lunge

Lunging forward step after step with dumbbells at your sides. Adds balance and a conditioning cost to an ordinary lunge.

BeginnerStrengthPushCompound
Form
Walking Lunge - Start position
Start
Walking Lunge - Mid position
Mid
Walking Lunge - End position
End

Illustrations by Bryl Lim for Workout Guide, after Everkinetic. Used unchanged under CC BY-SA 4.0.

Details

Primary Muscle

Quads

Equipment

Dumbbell

Difficulty

Beginner

Category

Strength

Force

Push

Mechanic

Compound

Secondary Muscles

GlutesHamstrings
How to Perform
  1. 1

    Stand tall with a dumbbell in each hand and your feet hip-width apart.

  2. 2

    Step forward into a lunge until both knees are bent to about 90 degrees.

  3. 3

    Drive through the front heel to bring the back foot through into the next step.

  4. 4

    Keep walking for the target reps, alternating legs each step.

Tips
  • ★Step long enough that the front knee stays over the ankle.
  • ★Find a stretch of floor you can cover without turning; pausing to turn breaks the rhythm.
Explore by Muscle
QuadsGlutesHamstrings