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How to do it
- Stand tall with feet hip-width apart, arms relaxed at your sides or hands on your hips.
- Take a long step forward with your right foot and plant it flat on the floor.
- Lower your hips straight down until both knees bend to about 90 degrees.
- Drive through the heel of your front foot to push back up to standing.
- Bring your back leg through and step it forward into the next lunge on the other side.
- Continue alternating sides, walking forward across the floor for the full set.
Common mistakes
- Letting the front knee cave inward, which strains the joint and shifts work off the glutes.
- Stepping too short, which turns the lunge into a quad-only squat without much glute work.
- Letting the torso fall forward over the front knee instead of staying tall.
- Pushing off the toes of the front foot instead of driving through the heel.
Muscles worked
Same movement, other equipment
Plans that include the Walking Lunge
Bodyweight Conditioning
- Days a week
- 3× a week
- Session
- ~55 min
- Level
- Intermediate
- Equipment
- No equipment
Bodyweight Stamina Builder
- Days a week
- 3× a week
- Session
- ~70 min
- Level
- Intermediate
- Equipment
- No equipment
Low Impact Home Weight Loss
- Days a week
- 3× a week
- Session
- ~40 min
- Level
- Beginner
- Equipment
- No equipment
Similar exercises
Good to know
- What muscles does the Walking Lunge work?
- Mainly the glutes and quads.
- What equipment do you need for the Walking Lunge?
- None. It is a bodyweight exercise.
- Is the Walking Lunge good for beginners?
- GymVim rates it intermediate. For a beginner-rated exercise on the same muscle and movement, see the Bodyweight Reverse Lunge.