Walking Lunge

How to Perform

1. Hold dumbbells at your sides with a firm grip
2. Step forward into a lunge, keeping your torso upright
3. Lower until your back knee nearly touches the floor and your front thigh is parallel
4. Push off your front foot and step the back foot forward into the next lunge
5. Continue alternating legs for the prescribed reps

Tips

• Keep your torso upright and your front knee tracking over your toes — leaning forward and letting the knee cave inward are the biggest form errors
• No dumbbells? Bodyweight lunges, a backpack, or a barbell on your back all work; reverse lunges are a good alternative if space is limited
• Use a controlled 2 second step-and-lower with a powerful push-off — rushing through lunges leads to wobbly, ineffective reps
• Taking too short a stride and letting the front knee shoot way past the toes is the most common mistake — aim for a 90-degree angle at both knees
• Feel the quads of your front leg working on the push-off and the glutes stabilising throughout — longer steps shift emphasis to the glutes

Essential Equipment

Equipment	Why You Need It	Our Pick	Review
Adjustable Dumbbells	Hold at your sides for loaded walking lunges	Bowflex SelectTech 552	Read Review