Walking Lunge

Travelling lunges: a great quad and glute stimulus with balance and conditioning demands.

• Compound
• Dumbbell
• Intermediate

How to do it

• Take a long step and lower your back knee towards the floor
• Torso upright, eyes forward
• Push through your front heel to move forward

Sets, reps and tempo

Ranges: 10–14 steps per leg · 1–2 RIR

Tempo: Lower for 2 s under control, step through with intent

Common mistakes

• Steps that are too short (they overload the knee)
• Leaning your torso forward
• Losing your balance by going fast

Muscles worked

Primary

• Quads
• Glutes

Secondary

• Hamstrings
• Core / abs

Alternatives

• Alternating Dumbbell Forward Lunge
• Bulgarian Split Squat
• Step-Up