Walking Lunges

Walking Lunges

How to do walking lunges properly, with perfect form and technique! The best single-leg exercise to build strong quads, glutes, and hamstrings for the squat!


  • Build Hip-Knee-Ankle Stability
  • Increase Leg Hypertrophy
  • Teach Single Leg Squatting Mechanics

Prime Movers:

  1. Quadriceps (Legs)
  2. Hamstring Complex (Legs)
  3. Glutes (Hips)

How To Do Walking Lunges Properly

  • Standing erect, take one large step forward and plant your foot with toes straight ahead.
  • Grasp the floor with your lead foot and press the ball of your posterior foot back into the ground behind you.
  • While maintaining these two points of contact with the ground, brace your core, keep your hips square and torso vertical as you descend straight down into a lunge.
  • Stop just before your posterior knee touches the floor and pause briefly before ascending.
  • As you ascend, pull your lead heel into the ground to pull yourself up and forward while extending both knees and taking another large step forward, to repeat the movement.
  • If your knee goes past your toes then your step was too short or you leaned too far forward.
  • To increase the intensity, hold two dumbbells to your sides.

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