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All quads exercisesQuads · Home

Walking Lunge

Dynamic single-leg staple.

BeginnerDumbbells / bodyweight3 × 10/side
Walking Lunge demonstration thumbnail — How to do walking lunges
Quads / glutesDumbbells / bodyweight

Walking Lunge

Demo · Idris

Verified Walking Lunge demonstration by Idris. Click to play.

How to do the Walking Lunge

  1. 1Long stride
  2. 2Back knee kisses floor
  3. 3Drive through front heel

Benefits of the Walking Lunge

  • Builds strength and size in the quads / glutes through a full, controlled range of motion
  • Needs no equipment — trainable at home, outdoors or while traveling
  • Fits a home or hotel-room setup without sacrificing training quality

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services