Walking Lunge
Continuous forward lunges that travel across the floor. Builds quadriceps and glute strength, balance and work capacity.
Primary muscles
- Quadriceps
- Glutes (Gluteus Maximus)
Secondary muscles
- Hamstrings
- Adductors
- Gluteus Medius
- Transverse Abdominis
- Sets
- 3
- Reps
- 10–12 per leg
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Stand tall at one end of a clear walkway, feet hip-width apart, holding dumbbells at your sides.
Step forward with one leg and lower until your back knee is just above the floor.
Keep your torso upright and front knee tracking over your toes.
Drive through the front foot and bring the back leg forward into the next step.
Continue alternating legs as you travel forward for the set distance or reps.
Breathing: Inhale as you lower, exhale as you drive forward.
Coaching tips
Tall torso
Controlled knee touch-down
Step through, don't stall
Common mistakes
Steps too short or too narrow
Letting the dumbbells swing
Front knee caving
Rushing and losing balance
Safety notes
Make sure the walkway is clear and non-slip.
Master bodyweight lunges before adding dumbbells.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.