Walking Lunge

Exercise Summary
Primary Muscle(s) Quads
Secondary Muscle(s) Glutes, HamstringsAbductorsAdductors
Equipment Bodyweight
Emphasis Compound
Type Push

Walking Lunge Instruction

  • Be in a strong athletic position: knees flexed, core and glutes activated, chest up, and shoulders back. 
  • Step forward, your foot just outside shoulder-width, while simultaneously dropping your back knee to the floor.
    • Your torso can hinge forward slightly.
    • Don't let your low back arch/overextend.
  • The bottom position should feature the back knee behind your hip.
  • Bring your back leg forward and stand up.


  • Avoid slamming your back knee on the floor when you get tired.
  • Don't let your body fall forward or let excess weight be put on the balls of your feet.
  • Avoid 'rolling' or 'rocking' into the movement. Be strict with the execution.
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