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Walking Lunge

Walking Lunge is a beginner compound dumbbell exercise that mainly works your quads, with help from your calves, glutes and hamstrings.

💪 Quads🏋️ Dumbbell📈 Beginner🔗 Compound🎯 3-5 sets of 5-10 reps
Walking Lunge: starting position
Starting position
Walking Lunge: end position
End position

How to do the walking lunge

  1. Stand with your torso upright holding two dumbbells in your hands by your sides. This will be your starting position.
  2. Step forward with your right leg around 2 feet or so from the foot being left stationary behind and lower your upper body down, while keeping the torso upright and maintaining balance. Inhale as you go down. Note: As in the other exercises, do not allow your knee to go forward beyond your toes as you come down, as this will put undue stress on the knee joint. Make sure that you keep your front shin perpendicular to the ground.
  3. Using mainly the heel of your foot, push up and go back to the starting position as you exhale.
  4. Repeat the movement for the recommended amount of repetitions and then perform with the left leg.

Muscles worked

Primary: QuadsSecondary: CalvesSecondary: GlutesSecondary: Hamstrings

Sets and reps

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

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Walking Lunge alternatives

Exercises that train the same main muscle, including options with other equipment.

SquatBarbell · BeginnerGoblet SquatDumbbell · BeginnerLeg PressMachine · BeginnerBodyweight SquatBodyweight · BeginnerCable DeadliftsCable · BeginnerWeighted SquatOther · Intermediate

FAQ

What muscles does the walking lunge work?

It mainly works your quads; your calves, glutes and hamstrings assist.

How many sets and reps of walking lunge should I do?

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

Is the walking lunge good for beginners?

Yes. It is a beginner-friendly movement: start light and focus on the form steps above.

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