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Last updated March 30, 2026
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QuadricepsglutesHamstrings
Walking Lunge
Step forward into a lunge and continue walking by alternating legs. Keep your torso upright and knees tracking over toes.
Quick facts
- Difficulty
- Moderate
- Mechanic
- Compound
- Force
- Push
- Type
- Strength
- Injury Risk
- Moderate
- Hypertrophy
- Medium
- Calorie Burn
- Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
quadsglutes (max)
Secondary
hamstringsdeep abs / corecalves
Equipment & setup
What you need and how to position yourself before starting.
Equipment
body weight
Movement pattern
Alternate
Posture
Standing
Tracking parameters
reps
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Stand tall with feet hip-width apart.
- Ensure you have enough space ahead of you to walk forward.
- Arms can hang at your sides or be placed on your hips.
- Step 2Execution
- Take a controlled step forward with one foot, landing heel first.
- Lower your hips until both knees form approximately 90-degree angles.
- Your front knee should track over your toes without extending past them.
- Your back knee should hover just above the floor.
- Drive through the heel of your front foot and bring your back leg forward into the next lunge.
- Alternate legs with each step forward.
- Step 3Tips
- Keep your torso upright and avoid leaning forward.
- Engage your core throughout for balance and stability.
- Take long enough steps to achieve full range of motion.
- Start slow and controlled before increasing pace.
- Add dumbbells or a barbell for progression.