What equipment do you need for the walking lunge?

The walking lunge is a bodyweight exercise and needs no equipment.

What is a good walking lunge?

For men, a good walking lunge is about a 72.5 lb estimated one-rep max, the Gold (intermediate) standard in Kovo. Beginners start near 25 lb and elite lifters pass 132.5 lb. For women, the standards run from about 15 lb to 80 lb. The tier table above lists every rank from Bronze to Champion.

Legs · Dumbbell

Walking Lunge

How to do the walking lunge, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.

Equipment: Dumbbell
Difficulty: Intermediate
Logged as: Weighted reps
Movement: Lunge
Mechanic: Compound

Find more:Quads exercises Dumbbell exercises

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.

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