Videos
Instructions
- Stand upright with feet hip-width apart.
- Hold a dumbbell in each hand or keep arms at sides if using bodyweight.
- Step forward with one leg, lowering hips until both knees form 90-degree angles.
- Push off the back foot to bring it forward and step into the next lunge.
- Repeat the movement in a walking pattern for the desired number of reps.
Technical Tips
- Keep your chest up and back straight throughout the movement.
- Ensure your front knee stays aligned over the ankle.
- Engage your core to maintain balance.
- Avoid allowing the back knee to touch the ground.
Breathing Tips
- Inhale as you step forward into the lunge.
- Exhale as you push off and rise to move forward.
Medical restrictions
- Knee injuries or joint instability
- Severe hip or lower back conditions
- Balance or neurological impairments affecting gait
The Walking Lunge is a powerful functional exercise that improves lower body strength, balance, and coordination. As a dynamic variation of the standard lunge, it challenges the legs and glutes while incorporating continuous forward motion, simulating real-life movement patterns. This makes it particularly beneficial for athletes, fitness enthusiasts, and individuals looking to enhance their everyday mobility. By engaging multiple joints and muscle groups, the Walking Lunge promotes improved core stability and postural control. It can be performed using bodyweight for foundational training or with dumbbells for added resistance, making it adaptable for various fitness levels. The unilateral nature of the movement also helps identify and correct muscular imbalances between legs. Suitable for strength training routines, conditioning circuits, or rehabilitation programs, the Walking Lunge stands out as a highly effective lower body exercise that promotes both strength and functional performance.
What muscles do walking lunges target?
Walking lunges primarily target the quadriceps, glutes, and hamstrings, while also engaging the calves, adductors, and core for stability and control.
Is the walking lunge better than a regular lunge?
Walking lunges offer greater balance and coordination challenges compared to stationary lunges, making them ideal for enhancing functional movement and overall leg strength.
Can beginners do walking lunges?
Yes, beginners can perform walking lunges using just bodyweight to build proper form and balance before progressing to added resistance like dumbbells.
Should I do walking lunges with or without weights?
You can perform walking lunges with or without weights depending on your fitness level and goals; bodyweight versions are great for form, while dumbbells add intensity.
How many walking lunges should I do?
A typical set of walking lunges ranges from 10 to 20 steps per leg, depending on your strength level and overall training volume.