intermediate · legs
Walking Lunge
Unilateral leg builder and stability challenge—great for real-world strength.
Quick answer
Step forward, lower the back knee toward the floor, then drive through the front foot into the next step. Keep the torso tall.
Lunges expose imbalances fast. Shorter steps bias quads; longer steps bias glutes. Hold dumbbells when bodyweight becomes easy.
Form cues
- Front knee tracks over mid-foot
- Back knee kisses toward the floor with control
- Ribs stacked over pelvis
Common mistakes
- Slamming the back knee
- Wobbly sideways steps
- Leaning too far forward every step
Programming notes
3 × 8–12/leg. Use as a secondary after squats.
dumbbellsbodyweight