Walking Lunges

Walking Lunges is an excellent exercise for strengthening the lower body as it works the quadriceps, hamstrings, glutes, and core. This exercise differs from stationary lunges as you step forward between each lunge, which challenges balance and increases stability. Walking Lunges are great for both strength and conditioning training and can be easily adapted to different fitness levels.

Proper form and technique

Here’s how to perform Walking Lunges correctly:

  1. Start standing with your feet hip-width apart and arms by your sides or in front for balance.
  2. Take a long step forward with your right foot, lowering your hips until both knees are bent at a 90-degree angle. Your front knee should be directly over your ankle.
  3. Push off your front foot to lift yourself up, and bring your left leg forward to take the next step.
  4. Repeat the movement with the other leg, continuing to move forward in a fluid motion.

Keep your upper body upright and core engaged throughout the exercise to maintain balance and stability.

Common mistakes

Here are some typical mistakes to avoid when performing Walking Lunges:

  • Knee goes too far forward: Ensure that your front knee does not go beyond your toes, as this can place unnecessary strain on the knee. Keep it in line with the ankle.
  • Too short steps: If you take too small steps, the muscles won't be activated optimally. Take long, controlled steps to get the full effect of the exercise.
  • Lack of balance: If you have balance issues, you can take slower steps or use your arms to help stabilize the movement.

Variations and modifications

Here are some variations of Walking Lunges that you can try:

  • With weights: Hold a dumbbell in each hand to add resistance and make the exercise more challenging.
  • Alternating Lunges: For a more dynamic version, alternate between Walking Lunges and Alternating Lunges, where you quickly switch legs.
  • Walking Lunges to knee lift: Add a knee lift after each step to further challenge your balance and core.

Reps and sets

Start with 3 sets of 10-12 repetitions on each leg. If you want to intensify the exercise, you can increase the number of repetitions or add weights.

Breathing tips

Inhale as you lower into the lunge, and exhale as you push yourself up and forward. Proper breathing helps you stay focused and balanced throughout the exercise.

Back to blog