Walking Lunge
Walking Lunge is a compound strength exercise primarily targeting the legs. Secondary muscles: Glutes, Core. Equipment: Dumbbell. Difficulty: Beginner.
Exercise Profile
How to Perform
- 1Stand upright holding a dumbbell in each hand at your sides.
- 2Take a long step forward with one leg, planting your foot firmly.
- 3Lower your body by bending both knees until your rear knee nearly touches the floor.
- 4Keep your torso upright and core braced throughout the descent.
- 5Push off your front foot and step through into the next lunge with the opposite leg.
- 6Continue alternating legs for the desired number of reps or distance.
Tips & Form Cues
- ✓Keep your torso upright — do not lean forward.
- ✓Your front knee should track over your toes but not excessively beyond them.
- ✓Take long steps to emphasize the glutes, shorter steps to emphasize the quads.
- ✓Start with bodyweight to master balance before adding dumbbells.
- ✓If balance is an issue, try stationary lunges before progressing to walking.
Recommended Sets & Reps
Frequently Asked Questions
What muscles does Walking Lunge work?
Walking Lunge primarily targets the legs. Secondary muscles include Glutes, Core.
What equipment do I need for Walking Lunge?
Walking Lunge requires dumbbell.
Is Walking Lunge good for beginners?
Walking Lunge is rated beginner difficulty. It is suitable for beginners.
Is Walking Lunge a compound or isolation exercise?
Walking Lunge is a compound exercise, meaning it works multiple joints and muscle groups simultaneously.