Walking lunge
A travelling single-leg lunge that builds the quads and glutes and challenges balance.
What it is
A lunge performed by stepping forward continuously, alternating legs as you travel. Each rep loads one leg at a time, building the quads and glutes while training balance and coordination.
Muscles worked
Primary: Quadriceps, Glutes. Secondary: Hamstrings, Adductors, Core.
How to perform it
- Stand tall holding dumbbells at your sides (or bodyweight), core braced.
- Take a controlled step forward and lower until both knees are bent around 90°, the front thigh roughly parallel to the floor.
- Drive through the front heel to bring the rear foot forward into the next step.
- Continue alternating legs for the prescribed distance or reps, staying tall throughout.
Common form faults
- Short steps that push the front knee far past the toes and onto the ball of the foot. Take a slightly longer step and sit back into the heel so the shin stays more vertical.
- Torso pitching forward and losing balance. Keep the chest up and eyes forward; slow down and shorten the range until balance improves.
Programming
A great unilateral builder and conditioning tool. Often programmed for distance or 8–12 steps per leg; expect it to be humbling and elevate the heart rate.
Plan your training
Variations & substitutions
Frequently asked questions
- Walking lunges or split squats?
- Walking lunges add a dynamic, balance and conditioning element as you travel; Bulgarian split squats keep you in place for more stable, focused loading. Both build the same muscles — pick based on space, goal and preference.
- Why do my knees feel it more than my muscles?
- Usually the step is too short, driving the knee forward over the toes. Lengthening the step and sitting into the front heel shifts the work onto the quads and glutes and eases the knee.
Written and reviewed by Mathew Beale — MSc Biotechnology, University of Reading.
Last reviewed: