Quadriceps exercise

Walking Lunge

How to do the Walking Lunge with correct form — the muscles worked, equipment, and step-by-step technique from the Fitonist exercise library.

Stand with your feet roughly hip-distance apart. Your torso should be upright and tall, core engaged, your shoulders back and chin lifted. Look straight ahead. Take a wide step forward with your right foot—plant it roughly two feet ahead, allowing your left heel to lift…
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Illustration showing the Walking Lunge
Targets

Muscles worked

Quadriceps muscle Quadriceps Primary Glutes muscle Glutes Secondary Hamstrings muscle Hamstrings Secondary Calves muscle Calves Secondary
Gear

Equipment

Barbell Barbell
Technique

How to do the Walking Lunge

  1. 1 Stand with your feet roughly hip-distance apart.
  2. 2 Your torso should be upright and tall, core engaged, your shoulders back and chin lifted. Look straight ahead.
  3. 3 Take a wide step forward with your right foot—plant it roughly two feet ahead, allowing your left heel to lift naturally as you step forward. You may want to put your hands on your hips, or you may want to swing your arms naturally—elbows bent at 90-degrees—as you take each step.
  4. 4 Keep your core engaged and upright.
  5. 5 Bend both knees and lower your back knee toward the floor. Stop just before it touches down. Breathe in during the lowering (or eccentric) phase of the exercise.
  6. 6 Press firmly through your right heel and extend your right knee to rise to stand as you lift your left foot from the ground, swinging your left foot forward to plant it about two feet ahead of your right foot.
  7. 7 Continue stepping forward with each lunge, alternating sides as you do.
  8. 8 Finish your set by bringing your back foot to meet your front foot on the final lunge.