Exercise guide

How to do walking lunges

Quads · glutes · hamstrings · balance

Walking lunges starting position — correct set-up before the first rep
Start
Walking lunges finished position — the end of one repetition
End of rep

Step by step

  1. Hold dumbbells at your sides or a bar on your back. Stand tall with feet hip width.
  2. Step forward far enough that your front shin finishes close to vertical.
  3. Lower until the back knee is just above the floor, torso upright.
  4. Drive through the front heel to stand, then step straight into the next rep with the other leg.

The cue that matters

CueA longer step loads the glutes; a shorter step loads the quads. Count reps per leg.
AvoidShort choppy steps that push the front knee way out past the toes.

Where this sits in the split

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