Walking Lunge

Which muscles does it train?

Equipment needed

How to perform it

For strength, 3 to 5 sets of 3 to 5 reps with 3 to 5 minutes of rest are common. For hypertrophy, use 3 to 4 sets of 6 to 12 reps with 2 to 3 minutes of rest.

Execution and technique cues

• Hold dumbbells at your sides, stand tall, and brace your core to prepare for the movement.
• Take a controlled step forward, landing heel-first and keeping your hips square.
• Lower your hips vertically until your back knee is just above the floor, keeping your front knee aligned with your toes.
• Drive through the front heel to stand up, bringing the back foot forward to transition directly into the next step.

Common mistakes

• Allowing the front knee to collapse inward, which puts mechanical stress on the knee joint.
• Taking steps that are too short, causing the front knee to travel excessively past the toes and raising the heel.
• Leaning the torso too far forward, which can strain the lower back and reduce glute engagement.

Frequently asked questions

Should my back knee touch the floor on every rep?

It should hover just above the floor or gently brush it without slamming down, maintaining muscular tension throughout the leg.

How does step length affect muscle activation during walking lunges?

Shorter steps place a higher emphasis on the quadriceps, while longer steps increase the activation of the glutes and hamstrings.

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