Strength Training · Functional Fitness · Calisthenics
Walking Lunge
The walking lunge is a bodyweight exercise that moves you forward through alternating lunges. It trains your thighs and glutes while challenging balance and single-leg control.
- Beginner
- Compound
- Moderate injury risk
- Rest 1 min 30 sec
How to do it
- Stand with your feet hip-width apart.
- Take a comfortable step forward with one foot.
- Bend both knees to lower your hips until your rear knee hovers above the floor.
- Push through your front foot to rise over your lead leg.
- Step your trailing foot forward into the next lunge.
- Bring your feet side by side after the final repetition.
Form cues
- Keep your chest lifted.
- Track your front knee over your toes.
- Keep your lead heel planted.
Common mistakes
- Walking on a tightropePlace each foot on its own hip-width track rather than crossing toward the midline.
- Reaching too far forwardShorten your stride if you cannot rise smoothly without rocking or pushing hard off your rear foot.
- Dropping onto the rear kneeSlow the descent so you can stop before your knee touches the floor.
Safety
Fatigue or unstable foot placement can cause a stumble as you move forward. Forcing depth beyond your control can irritate your knees or hips.
- Use a clear, level lane with enough room to stop.
- Limit your depth to a pain-free range you can control.
- End the set when you can no longer maintain balance.
- Stop fully before turning around.
If you have knee or hip pain or difficulty balancing, choose a supported stationary lunge or ask a physiotherapist for guidance.
Muscles worked
Primary muscles
Secondary muscles
Equipment
No equipment needed.
Sets and reps
- Sets
- 2–3
- Target
- 10–16 reps
- Rest
- 1 min 30 sec
Count each forward lunge as one repetition, splitting the total evenly between legs.