How to Do the Walking Lunges

Walking lunges send you forward with each step, training the quads, glutes and balance together. The moving pattern adds a cardio and coordination challenge that static lunges lack. It suits anyone with enough floor space who wants a leg builder.

Quads Glutes DumbbellBeginner

Log every set of your Walking Lunges in Superlift

Muscles worked

Primary

Quads
Glutes

Secondary

Hamstrings
Calves

How to do the Walking Lunges

1
Stand tall holding a dumbbell in each hand at your sides.
2
Step forward with one leg about a stride and a half long.
3
Lower your back knee toward the floor until your front thigh is parallel.
4
Keep your torso upright and your front knee over your foot.
5
Push through your front heel and bring your back foot forward.
6
Step into the next lunge with the opposite leg.

Form cues to remember

Long, steady steps
Back knee toward the floor
Torso tall
Push through your front heel

Common mistakes

Short steps

Take a longer step so your front shin stays near vertical.

Torso tipping forward

Keep your chest up and your abs braced.

Knee caving in

Track your front knee over your second toe.

Rushing

Control each step instead of falling into it.

Sets and reps

Muscle growth	3 sets of 10–12 steps per leg, 90 sec rest
Conditioning	3–4 sets of 20–30 steps, 60 sec rest

Walking lunges are tough on the knees if you slam into each step. Use lighter weights first and stop if you feel sharp knee pain.

Superlift for iPhone

Track your Walking Lunges and watch it go up

Superlift shows what you lifted last time, times your rest, and charts your strength week by week, so you always know what to beat. Every exercise in this library is built in, with the same demos and tutorials.