Walking Lunge
Strengthen legs & glutes with Walking Lunges! A dynamic exercise that builds balance and coordination. Get fit, one step at a time!
The Walking Lunge is a compound exercise that mainly works the quads and glutes & hips, with help from the hamstrings and core. You'll need: barbell or dumbbells.
Required Equipment
Walking Lunge Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Hamstrings; Abdominals (rectus abdominis)
Walking Lunge Variations and Alternatives
How to do the Walking Lunge
Stand upright with your feet hip-width apart. If you're using weights, hold a dumbbell in each hand by your sides or place a barbell across your upper back.
Take a step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. The thigh of your forward leg should be parallel to the ground, and the knee of your back leg should nearly touch the ground.
Keep your upper body straight and maintain balance. Avoid letting your front knee move beyond your toes.
Push up through the heel of your front foot and step forward, bringing your back leg to the starting position.
Continue forward, performing the lunge on the opposite leg.
Alternate legs with each step, moving forward in a walking motion.
Maintain a smooth, controlled movement throughout the exercise, and keep your core engaged.
Make sure to warm up before starting and stretch afterward to reduce the risk of injury. Adjust the difficulty by using weights or increasing repetitions and sets as you get stronger.
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Walking Lunge FAQs
What muscles does the Walking Lunge work?
The Walking Lunge mainly works the quads and glutes & hips, with help from the hamstrings and core. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Walking Lunge?
Barbell or dumbbells.
Is the Walking Lunge a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Walking Lunge go on?
It belongs on leg day in a push/pull/legs routine.
What are some Walking Lunge variations and alternatives?
Similar exercises include the Barbell Forward-Backward Lunge, Barbell Lateral Lunge, Barbell Lunge and Barbell Walking Lunge.
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