Walking Lunge

Walking Lunge


This exercise involves taking a step forward with one leg and lowering the body until the front knee is bent at a 90-degree angle, while the back knee is lowered towards the ground. The movement is then repeated with the opposite leg. It is a great exercise for building leg strength and improving balance and coordination.

Muscle Group

Equipment Required

Walking Lunge Instructions

  1. Stand up straight with your feet hip-width apart.
  2. Take a big step forward with your right foot, bending your right knee and lowering your body until your right thigh is parallel to the ground.
  3. Keep your left foot in place and your left knee hovering just above the ground.
  4. Push off your right foot and step forward with your left foot, bending your left knee and lowering your body until your left thigh is parallel to the ground.
  5. Repeat this movement, alternating legs with each step.
  6. Make sure to keep your torso upright and engage your core muscles for stability.
  7. Complete 10-12 reps on each leg for a full set.

Walking Lunge Form & Visual

Walking Lunge

Walking Lunge Benefits

  • Strengthens the legs, core, and back muscles
  • Improves balance and stability
  • Stretches the hamstrings, calves, and shoulders
  • Increases focus and concentration
  • Improves circulation and digestion

Walking Lunge Muscles Worked

  • Quadriceps
  • Glutes
  • Hamstrings
  • Calves
  • Core

Walking Lunge Variations & Alternatives

  • Reverse lunge
  • Side lunge
  • Curtsy lunge
  • Jumping lunge
  • Weighted lunge