Walking Lunges
Equipment Needed
About This Exercise
A dynamic lower body exercise where you step forward into alternating lunges while moving across the floor. Targets the quads, glutes and hamstrings while also challenging balance and coordination.
How to Perform
- 1
Setup
Stand tall with feet hip-width apart. Place your hands on your hips, clasp them in front of your chest, or let them hang naturally at your sides. Engage your core and pull your shoulders back.
- 2
Step Forward
Take a large step forward with one leg, landing heel first. Lower your body by bending both knees until your front thigh is parallel to the floor and your back knee nearly touches the ground.
- 3
Drive Forward
Push through the heel of your front foot to step your back leg forward and through into the next lunge. Maintain an upright torso throughout the movement.
- 4
Continue Walking
Continue alternating legs as you walk forward, maintaining a steady rhythm. Each step should be controlled with your core braced and chest lifted.
Form Tips
- •Keep your torso upright throughout the entire movement
- •Front knee should track in line with your toes, not caving inward
- •Step far enough forward so your front shin stays roughly vertical
- •Push through your front heel to engage glutes and hamstrings
Common Mistakes to Avoid
- •Taking steps that are too short, causing the front knee to travel past the toes
- •Leaning the torso forward instead of staying upright
- •Letting the front knee collapse inward
- •Rushing through reps and losing balance
Primary Muscles
Secondary Muscles
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