Walking Lunge
Walking Lunge is a resistance exercise – strength exercise involving Quadriceps, Gluteus maximus. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Quadriceps, Gluteus maximus
- Secondary muscles
- Hamstring, Gluteus medius, Soleus
- Exercise type
- Resistance exercise – strength
Exercise technique
- Space
Leave a clear walking path ahead.
- Load
Hold the dumbbells at your sides with your palms facing inward.
- Step
Place one foot forward in line with its own hip.
- Lower
Plant the front foot as you bring the rear knee close to the floor.
- Transition
Rise through your front foot and move the rear foot forward.
- Continue
Lower over the other leg with the new step.
- Balance
Move forward without tipping your torso sideways on each foot placement.
Key technique points
- Do not walk with a narrow, tightrope-style foot placement.
- Do not strike your legs with the dumbbells.
- Track the front knee in the direction of the foot.
- Do not strike the floor with the rear knee.
- Use a stride length you can control.
- Stop before turning around.
Common mistakes
Crossing the step
Placing the foot beyond the midline reduces lateral balance.
Taking a long leap
Lunging forward explosively increases landing force.
Swinging the load
The dumbbells’ swing rotates the torso.
Lifting the front heel
This reduces the area available to push through.
Dropping onto the rear knee
Impact with the floor interrupts a controlled descent.
Rushing the transition
Walking onward before planting the front foot disrupts each repetition’s alignment.
Frequently asked questions
Walking Lunge: why is “Crossing the step” a mistake?
Placing the foot beyond the midline reduces lateral balance.
Walking Lunge: why is “Taking a long leap” a mistake?
Lunging forward explosively increases landing force.
Walking Lunge: why is “Swinging the load” a mistake?
The dumbbells’ swing rotates the torso.
Walking Lunge: why is “Lifting the front heel” a mistake?
This reduces the area available to push through.
Walking Lunge: why is “Dropping onto the rear knee” a mistake?
Impact with the floor interrupts a controlled descent.
Walking Lunge: why is “Rushing the transition” a mistake?
Walking onward before planting the front foot disrupts each repetition’s alignment.
What should I focus on when doing Walking Lunge?
Do not walk with a narrow, tightrope-style foot placement. Do not strike your legs with the dumbbells. Track the front knee in the direction of the foot. Do not strike the floor with the rear knee. Use a stride length you can control. Stop before turning around.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.