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Walking Lunge

Walking Lunge

LegsBodyweight / dumbbellsBeginner–intermediate
TrapsChestSide deltsFront deltsBicepsForearmsObliquesAbsHip abductorsQuadsAdductorsCalvesTrapsChestSide deltsFront deltsBicepsForearmsObliquesAbsHip abductorsQuadsAdductorsCalves
Front
LatsTrapsUpper backRear deltsTricepsForearmsLower backHip abductorsGlutesHamstringsAdductorsCalvesLatsTrapsUpper backRear deltsTricepsForearmsLower backHip abductorsGlutesHamstringsAdductorsCalves
Back
QuadsGlutesHamstringsAbsCalves

Primary muscle

Quads + glutes

Secondary

Hamstrings, core, calves

How to do it

Take a big step forward and lower until both knees are ~90°, the back knee just above the floor. Push through the front heel, bring the back leg forward into the next step.

Common mistake

Front knee caving in or shooting far past the toes; short steps; leaning forward.

Alternative

Reverse lunge (easier on the knees) · Bulgarian split squat
Reverse LungeBulgarian Split SquatStep-Up

Your results

No logs yet. Suggested start: bodyweight, increment 1 kg/hand.

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