How to do a Walking Lunge
Reviewed by JP Michelsen, CPT, B.A. Kinesiology
About Walking Lunge
Target muscles worked
Instructions for Proper Form
Walking Lunges are a compound exercise that primarily targets your quadriceps, glutes, and hamstrings. This variation involves stepping forward into a lunge and then continuing to walk forward, adding a dynamic element to the movement. This exercise is excellent for improving balance, coordination, and functional strength, making it a great addition to lower body workouts.
- Stand in an upright posture with your feet hip-width apart resting your arms by your sides.
- Shift your weight to your stance leg as the other leg begins to step forward.
- Initiate contact, heel first with the stepping leg until the foot is firmly planted and the back heel is lifted off the floor.
- While maintaining an upright torso, descend your back knee towards the ground keeping your front heel on the ground.
- Raise your back knee once the front thigh has become parallel with the floor and step it forward and immediately repeat the process with the opposite leg in front.
Sets & Reps Calculator
Average Walking Lunge standards by male, female, gender, weight, age and height
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Alternative Exercises to Walking Lunge
1. Air Squats
92.1 mSCORESWAPPED 3,277 TIMESAir Squats are a bodyweight variation of Squats. Like other variations, this is a compound exercise that primarily targets the quadriceps. Without any added resistance this is easily one of the most beginner friendly exercises out there. It’s a great way to start building strength, and working your way towards more advanced variations.
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2. Leg Extension
99.4 mSCORESWAPPED 3,238 TIMESLeg Extensions are an isolation exercise that target the quads. Due to a severe lack of isolation movements for the lower body, this is a great option for specifically targeting your quadriceps. The use of a machine restricts your range of motion, and adds some stability to the movement. This can help your focus more on exertion than stabilizing the movement. The downside to this exercise is that it places a lot of tension on your knee. Keep your weights light, and focus on pausing near the end of your range of motion.
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3. Lunge
90.8 mSCORESWAPPED 3,166 TIMESLunges are one of the most common lower body exercises out there. It’s a compound exercise that primarily targets your quads. In order to return to a standing position with this exercise you need to engage your quads in order to push yourself back up. This further emphasizes your quadriceps compared to other Lunge variations, however this also places more tension on your knee. By stepping forward with a single leg taking most of the load, you can more easily identify, and address any discrepancies in mobility or strength between sides.
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4. Dumbbell Lunge
97.6 mSCORESWAPPED 2,895 TIMESDumbbell Lunge is a variation on the more standard Lunge. Similar to other Lunge variations, Dumbbell Lunge is a compound exercise that primarily targets the quads. The exercise itself is the same as a standard lunge except for the added weight from holding dumbbells in each hand. This is a great variation for anyone looking to make their lunges a bit more challenging without adding more complexity to the movement.
5. Dumbbell Squat
94.1 mSCORESWAPPED 2,624 TIMESDumbbell Squat is a variation of the more standard Squat. Like other variations, this is a compound exercise that primarily targets the quadriceps. The advantage of using dumbbells rather than a barbell is that you have more freedom in your range of motion which can make this a more accessible variation for anyone with mobility limitations. With that freedom comes a bit more instability with this exercise though, which can help you further improve your squat for, and build the strength needed for heavier, or more complex variations.
6. Leg Press
99.7 mSCORESWAPPED 1,928 TIMESLeg Press is a compound exercise that primarily targets the quadriceps. The exercise itself is fairly similar to a standard squat, with some key differences. The biggest of these differences is the added stability from supporting your back on the Leg Press Machine. The end result of these changes is a more stable movement that further emphasizes your quadriceps. Leg Press is an excellent exercise for anyone looking to build muscle mass or strength in their quads.
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7. Dumbbell Sumo Squat
81 mSCORESWAPPED 1,827 TIMESA squat exercise performed with dumbbells, in a wide-legged stance to target the legs and glutes.
8. Dumbbell Squat To Shoulder Press
98.1 mSCORESWAPPED 1,576 TIMESDumbbell Squat to Shoulder Press is a combination of a Dumbbell Squat and a Shoulder Press. Both pieces of this exercise are compound movements that primarily target the quads and shoulders respectively. Combining these two movements is more than just the sum of its parts. It’s a very functional movement that has tons of practical applications, especially for sports. It’s also a great starting point for anyone looking to build the strength and conditioning needed for more explosive exercises like Thrusters, or eventually Olympic lifts.
9. Side Lunge
79.4 mSCORESWAPPED 1,484 TIMESSide Lunge is a variation on the more standard Lunge. Similar to other Lunge variations, this compound exercise primarily targets your quadriceps. By stepping to the side instead of forward or backwards, you can further recruit smaller muscles around your hips like your Adductors (the muscle that brings your legs together).
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10. Dumbbell Goblet Squat
87.9 mSCORESWAPPED 1,267 TIMESDumbbell Goblet Squat is a variation on the more standard Front Squat. Like other squat variations, this compound exercise primarily targets the quadriceps. Goblet squats are beneficial because they require less upper body mobility in order to keep the weight in the proper position compared to using a barbell.