lungecompoundintermediatedumbbellbodyweight

Walking Lunge

A travelling lunge that builds the quads and glutes one leg at a time while challenging balance and coordination.

Muscle activation

Approximate share of work; varies with grip, stance and tempo.

Primary Secondary

1. Start position
Hold a dumbbell in each hand at your sides, or start with body weight.
2. Mid-rep
Keep the front knee tracking over the toes and the torso tall.
3. End of the movement
Drive through the front foot to come up and bring the back leg through.
4. Common mistake
Steps too short so the front heel lifts

Lunge & single-leg on 4 different setups — pick whatever is free in your gym. Progress is tracked separately for each.

Setup

Execution

1Step forward a long stride and lower until the back knee nearly touches the floor.
2Keep the front knee tracking over the toes and the torso tall.
3Drive through the front foot to come up and bring the back leg through.
4Step directly into the next lunge with the other leg.

Breathe in as you lower, breathe out as you drive up.

2-0-1-0 (eccentric-pause-concentric-pause)

Primary

Quads, Glutes

Secondary

Adductors, Hamstrings, Calves, Obliques

Steps too short so the front heel lifts
Lengthen the stride until the front foot stays flat at the bottom.
Walking a tightrope with feet in one line
Keep feet about hip width apart, like walking on train tracks.
Front knee caving inward
Push the knee out over the middle toes.