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Walking Lunge
Muscles involved
The Walking Lunge is an extremely versatile movement that you can place right at the start as a dynamic warmup or at the very end of your leg session to exhaust your muscle fibers completely. By training using only your bodyweight, this exercise is perfect for actively firing up your legs, raising your heart rate, and preparing your joints before moving on to heavy weights. Placing it in your warmup routine helps you refine your mobility and overall coordination. On the other hand, if you leave it as a finisher at the end of your workout, it will provide an incredible pump for your glutes, quadriceps, and adductor. Stepping forward continuously while controlling your drop creates constant tension that challenges your balance and demands stability with every stride. It is a seamless way to strengthen your lower body without needing equipment.
How to do it
1. Stand upright with feet slightly apart, holding dumbbells. 2. Take a step forward with your right leg, bending both knees. 3. Lower until the back knee almost touches the floor. 4. Push with the front leg to return to the starting position and alternate legs.
Equipment required
Muscles worked
Tips
- Keep your torso upright throughout the lunge. - Take wide steps for better activation of glutes and thighs. - Alternate legs fluidly, maintaining rhythm.
Difficulty
PrincipianteSimilar exercises
Variations and complementary movements
