Walking Lunge
Quick answer
The Walking Lunge mainly works the quadriceps and glutes, with help from the hamstrings. Forward-stepping lunges with dumbbells that work the quads, glutes, and balance. Beginners: 2–3 sets of 10–12 reps with a load you control.
How to do it
- Stand holding a dumbbell in each hand, arms at your sides.
- Take a big step forward and descend until your back knee brushes the floor.
- Push through your front heel to stand up and bring your back leg forward.
- Move straight into the other leg, continuing to walk forward.
Muscles worked
MainSecondary
- Quadriceps
- Glutes
- Hamstrings
Common mistakes
- Keep your torso upright and your front knee aligned with your foot.
- Take a long enough step so you don't overload your front knee.
Sets & reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–5 min |
| Muscle | 3–4 | 6–12 | 90–120 s |
| Endurance | 2–3 | 15–20 | 60 s |
Leave 1 to 3 reps in reserve on most sets, and add load once you reach the top of the rep range with good form.
Variations & alternatives
FAQ
What muscles does the Walking Lunge work?
Mainly the quadriceps and glutes. It also works the hamstrings.
How many sets and reps should I do?
Beginners can start with 2–3 sets of 10–12 reps. To build muscle, do 3–4 sets of 6–12 reps; for strength, 3–5 sets of 3–6 reps with longer rest. Stop 1–3 reps before failure and keep your form clean.
Is the Walking Lunge good for beginners?
It is an intermediate exercise: learn the technique with a light load first, ideally with someone experienced, and progress in small steps.
Related tools
Log it, beat it
Kaizo's gym mode logs your sets, shows the muscles you worked this week and suggests the next weight.
