Why it matters
Trains one leg at a time while challenging balance and lower-body control.
Walking Lunge
Walking Lunges
Target muscles
Quadriceps
The quadriceps extend the knee and produce much of the force in squats, presses and lunges.
Glutes
The glutes extend the hip and stabilize the pelvis and knee in lower-body movements.
Hamstrings
The hamstrings bend the knee, extend the hip and balance the work of the quadriceps.
Execution cues
- Take a comfortable stride
- Keep the torso tall
- Drive through the front foot
Common mistake
Using a very narrow step or letting the knee collapse inward.
Training prescription
- Equipment
- Gym equipment
- Sets
- 3
- Range
- 8–12
- RIR
- 2
Start with about two reps in reserve and increase gradually after two successful sessions with the same quality.