Quads Intermediate

Walking Lunge

  • Quads
  • Glutes
  • Hamstrings
  • Core
  • Adductors

Bodyweight

Abstract movement graphic. Follow the written steps below.

How to perform

  1. Stand tall with enough clear space ahead of you.

  2. Step forward and bend both knees to lower into a lunge.

  3. Push through the front foot and bring the rear leg forward.

  4. Continue with the other leg, keeping each step controlled.

Key cues

  • Step onto two parallel tracks.
  • Keep the front knee following the toes.
  • Pause between steps if balance is uncertain.

Common mistakes

  • Taking steps too narrow to balance.
  • Dropping the rear knee hard onto the floor.
  • Rushing forward without standing under control.

Alternatives

Other ways to move.

All exercises

Related options with different demands. Choose the one that fits your equipment and experience.