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BeginnerLegsDumbbellCompound

Walking Lunges

A dynamic unilateral leg exercise that builds strength, balance, and coordination while targeting quads, glutes, and hamstrings.

Video DemonstrationRoyalty-free via Pexels
Walking Lunges demonstration

Visual demonstration — Walking Lunges

Muscles Worked

Quadriceps (Primary)GlutesHamstringsCalvesCore

Step-by-Step Instructions

  1. 1Stand upright holding dumbbells at your sides or bodyweight
  2. 2Step forward with one leg into a lunge position
  3. 3Lower your back knee toward the floor until both knees are at 90 degrees
  4. 4Push off the front foot and step the back leg forward into the next lunge
  5. 5Continue alternating legs for the desired distance or reps

Training Recommendations

Strength
Sets3-4
Reps8-10 per leg
Rest2-3 min
Hypertrophy
Sets3
Reps12-15 per leg
Rest60-90 sec
Endurance
Sets2-3
Reps20+ per leg
Rest30-60 sec

Tips & Variations

  • Keep your torso upright throughout the movement
  • Take controlled, deliberate steps
  • Push through the heel of the front foot

Common Mistakes to Avoid

  • Knees going past toes excessively
  • Leaning forward
  • Taking steps too short or too long

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