Legs · Compound

Walking Lunge

A travelling lunge that builds leg strength, balance and conditioning.

MAIN MUSCLE
Quads, Glutes
ALSO WORKS
Hamstrings, Adductors
EQUIPMENT
Dumbbell
LEVEL
Intermediate
REPS
10-12
TEMPO
2-0-1
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Hold dumbbells at your sides and stand tall.

  2. Step forward and lower until both knees are bent to about 90 degrees.

  3. Push through the front heel and bring the back leg forward into the next step.

  4. Continue alternating legs for the set distance.

COMMON MISTAKES

  • Front knee collapsing inward; keep it tracking over the middle toes.
  • Too short a stance; take a step long enough to keep the front heel down.
  • Pushing mainly off the back leg; drive through the front heel.

TIPS

  • Keep the torso tall and lower straight down, like an elevator.

QUESTIONS

Which muscles does Walking Lunge work?

The main muscle is Quads, Glutes. It also works Hamstrings, Adductors.

How many reps should I do?

FORGE suggests 10-12 reps for Walking Lunge. The app adjusts sets and reps to your goal and level.

What can I do instead of Walking Lunge?

These train the same muscles: Reverse Lunge, Bulgarian Split Squat, Step-Up.