Walking Lunge
Bodyweight walking lunges that build the glutes and quads one leg at a time while training balance and stride control.
How to do it
- Stand tall with feet hip-width apart, arms relaxed at your sides or on your hips.
- Take a long step forward with your right foot and plant it flat on the floor.
- Lower your hips straight down until both knees bend to about 90 degrees.
- Drive through the heel of your front foot to come back up to standing.
- Bring your back leg forward and step it into the next lunge on the other side.
- Keep alternating sides, walking forward across the floor for the whole set.
Key technique cue
Stay tall, take a long enough step, and push through the heel, not the toes.
Common mistakes
- ✕ Letting the front knee cave in, which stresses the joint and shifts work off the glutes.
- ✕ Taking too short a step, which turns the lunge into a quad-only squat with no glute work.
- ✕ Letting the torso fall forward over the front knee instead of staying tall.
- ✕ Pushing off the toes of the front foot instead of driving through the heel.
Benefits
- ✓ Builds glute and quad size one leg at a time for balanced lower-body strength.
- ✓ Trains single-leg balance and stride control that carry over to sport.
- ✓ Needs no equipment, making it ideal for home and travel programs.
Progression: from easier to harder
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Step 1 You are here - Walking Lunge
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Step 2 -
Step 3
About the exercise
The Walking Lunge is a unilateral lower-body exercise in which the lifter steps forward into a lunge, then drives off the front foot to bring the back leg through into the next lunge. Each leg works through a full range under load, and the constant forward movement adds a balance and coordination demand that a static lunge doesn't have. It's a workhorse for bodyweight training, beginners, and leg day. It suits home and travel workouts, leg hypertrophy where unilateral volume matters, and athletic performance work where stride mechanics and single-leg control carry over to running and sport.
Updated
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