Walking Lunge

See it in motion

How to do it

Start standing tall with feet hip-width apart. Step forward with one leg, lowering your hips until both knees are bent at about 90 degrees. The back knee should hover just above the floor, and the front knee should stay directly above the ankle. Push through the heel of your front foot to step forward into the next lunge. Maintain an upright torso and engage your core throughout for balance and stability.

1. 1Step forward and lower your back knee toward the ground, feeling your front quad and glute engage
2. 2Push through your front heel to step into the next lunge, maintaining an upright torso
3. 3Feel a rhythm as you alternate legs and maintain balance

Common mistakes

• ×Don't allow your front knee to move inward or travel far past your toes
• ×Avoid taking steps that are too short or too long, which can strain your joints
• ×Don't lean forward or round your back; keep your chest up and core braced

Muscles worked

The walking lunge mainly works the quads and glutes, with the hamstrings and calves assisting.

• QuadsPrimary
• GlutesPrimary
• HamstringsSupport
• CalvesSupport
• Lower BackMinor
• Upper AbsMinor