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Walking Lunge

A forward-moving lunge that trains coordinated lower-body strength one step at a time.

Setup

Stand tall with a dumbbell at each side. Brace your torso and look ahead.

Movement

Step forward and lower under control. Let your front knee track naturally while your rear knee moves toward the floor.

Return

Drive through the front foot and step through. Bring the rear leg forward into the next repetition.

Common Mistake to Avoid

Using a stride that is too short or too long. Choose a natural step that lets both knees bend under control.

EquipmentDumbbells
Primary MusclesQuadriceps, gluteus maximus, hamstrings

How to do it

  1. Take a balanced forward step.
  2. Lower both knees while keeping your torso upright.
  3. Push through the front foot and continue walking.

Common mistakes

  • Letting the front knee collapse inward.
  • Leaning excessively forward.
  • Rushing between steps.
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