Walking lunge
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Muscles worked
- High load
- Quads
- Medium load
- Glutes · Maximus
- Low load
- Adductors, Core, and Hamstrings · Hip extension
Secondary muscles
How to do it
Hold a dumbbell in each hand and step forward, lowering until the back knee is just above the floor with the front shin roughly vertical. Push through the front foot to bring the back leg through into the next step. Step long for more glute, shorter for more quad. Keep the torso tall and the front knee stable — if it caves inward, lighten the load.
Form cues
- Step long for glutes, short for quads
- Front shin roughly vertical
Safety
Talk to a professional before this exercise if you have any of the following:
KneeAnkle
This is general exercise reference, not medical advice. Stop and consult a qualified professional if an exercise causes pain, and never work through joint pain.