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All exercises

Walking lunge

Intermediate

Walking lunge is a compound bodyweight exercise for the quads, also working the glutes, hamstrings, and calves.

Trained one side at a time.

What it works

Primary muscle

Quads

Also works

GlutesHamstringsCalves

Equipment
Bodyweight
Movement
Legs
Type
Compound
Logged as
Reps
Suggested rest
1 min

How to do it

  1. 1Stand with your feet shoulder-width apart.
  2. 2Take a step forward with your right leg, lowering your body into a lunge position.
  3. 3Keep your torso upright and your front knee aligned with your ankle.
  4. 4Push off with your right foot and bring your left foot forward, stepping into a lunge position with your left leg.
  5. 5Continue alternating legs and walking forward, maintaining a controlled and steady pace.
  6. 6Repeat for the desired number of repetitions.

What to do instead

  • Barbell lungeBarbell
  • Dumbbell lungeDumbbell
  • Barbell lateral lungeBarbell
  • Barbell rear lungeBarbell
  • Forward lungeBodyweight

Easier variations

  • Forward lungeBodyweight

Harder variations

  • Smith sprint lungeSmith machine
  • Barbell lungeBarbell
  • Dumbbell lungeDumbbell
  • Weighted stretch lungeWeight plate
Logged today · 1 min restWalking lunge

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