Walking Lunge

Walking Lunge

The Walking Lunge is a dynamic lower body exercise that targets multiple muscle groups, making it a great addition to any workout routine. This exercise primarily strengthens the quadriceps, hamstrings, glutes, and calves, while also engaging the core muscles for stability and balance. To perform the Walking Lunge, start by standing tall with your feet hip-width apart. Take a big step forward with your right leg, lowering your body toward the ground until both knees are at 90-degree angles. Ensure that your front knee stays in line with your ankle and does not extend past your toes. From this lowered position, push off your right foot and bring your left foot forward, stepping into the next lunge. Continue this walking motion, alternating legs with each step. Keep your core engaged and maintain an upright posture throughout the exercise. One of the benefits of the Walking Lunge is its ability to enhance functional movement patterns. By mimicking the motion of walking, this exercise improves balance, coordination, and stability. Additionally, it can help with everyday activities such as climbing stairs or carrying heavy loads. To increase the intensity of the Walking Lunge, you can incorporate weights by holding dumbbells or kettlebells in your hands. This added resistance challenges the muscles even more, promoting strength and muscle growth. However, it's important to start with lighter weights and focus on maintaining proper form before progressing to heavier loads. Including Walking Lunges in your workout routine can help tone and strengthen your lower body, improve balance, and boost overall functional fitness. Remember to warm up before performing this exercise and cool down afterward to prevent injury and optimize your results.


  • Start by standing up straight with your feet hip-width apart.
  • Take a step forward with your right foot, making sure to keep your knee directly above your ankle.
  • Lower your body down into a lunge position, bending your right knee at a 90-degree angle and keeping your left knee hovering just off the ground.
  • Push through your right foot to bring your left leg forward and step into the next lunge.
  • Repeat the movement, alternating the lunges with each step.
  • Aim to complete 8-12 lunges on each leg for a set, and aim for 2-3 sets overall.
  • Engage your core and keep your back upright throughout the movement.
  • Make sure to breathe throughout the exercise and maintain proper form.

Tips & Tricks

  • Maintain proper form throughout the exercise to prevent injury.
  • Engage your core and keep your chest lifted during the walking lunge.
  • Focus on taking slow and controlled steps to maximize muscle engagement.
  • Pay attention to your front knee alignment, ensuring it stays in line with your ankle.
  • Gradually increase the distance you lunge as your strength improves.
  • Incorporate walking lunges into your leg day routine for a well-rounded lower body workout.
  • Start with bodyweight lunges and then progress to using dumbbells or a barbell for added resistance.
  • Don't forget to warm up before doing walking lunges to prepare your muscles for the exercise.
  • Cool down and stretch your muscles after completing a walking lunge workout to promote recovery.
  • Stay hydrated by drinking water before, during, and after your walking lunge session.


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