Lunges (Walking) | Gymacetamol

Muscles Worked

Primary

Quadriceps

Quick Cues

1

Long stride forward

2

Front knee over ankle

3

Drive through front heel

4

Alternate legs each step

Equipment Needed

Bodyweight

Stand upright holding dumbbells at your sides or with no weight.
Step forward with one leg and lower your back knee toward the floor.
Both knees should bend to roughly 90 degrees.
Push off your front foot and step forward into the next lunge with the opposite leg.
Keep your torso upright throughout.
Continue alternating legs for the desired distance or repetitions.

Common Mistakes

Letting the front knee cave inward

Taking too short a step

Slamming the back knee into the ground

Pro Tips

Take long strides to emphasize glutes or short strides for quads

Keep your torso upright and core braced with each step

Use dumbbells in each hand for balance

Your Progress

Variations

Reverse Lunge

Bulgarian Split Squat

Step-Ups