Walking Lunge tutorial
The walking lunge involves taking long forward steps with a barbell on your back, dropping into a lunge on each step. It strengthens the quads, glutes and hamstrings together while improving balance and coordination. It suits intermediate trainees who have enough space to walk.
How to perform
- Place the barbell on your upper traps and stand tall.
- Take a long step forward with one leg.
- Bend both knees until the back knee nearly touches the floor and the front knee is about 90 degrees.
- Keep your torso upright and your core braced.
- Push through the front heel to rise and bring the back leg forward.
- Step straight into the next lunge with the other leg and continue alternating.
Breathing: Inhale as you drop into the lunge and exhale as you rise.
Key tips
- Take steps long enough that the front heel stays down.
- Keep your feet slightly apart, like walking on two rails, for balance.
- Practice first with bodyweight or dumbbells.
Common mistakes
- Short steps that push the front knee far past the toes
- Leaning the torso forward and rounding the back
- Slamming the back knee into the floor
Safety: People with balance issues or knee pain should start with stationary bodyweight lunges or hold onto a support.
Legs (quads)Primary muscle
BarbellEquipment
IntermediateLevel
Gym and homeLocation
Assisting muscles
Suggested sets and reps
Beginner3 sets × 8–12 reps
Muscle mass4 sets × 6–12 reps
Strength5 sets × 3–6 reps
Fat burning3 sets × 12–15 reps, short rest
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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