← Exercise library
Walking Lunge
beginnerLegs · Quads, glutes, balance · Dumbbells (optional)
A unilateral leg exercise that builds strength and stability one leg at a time.
How to do it
- Stand tall, holding dumbbells at your sides if using added weight.
- Step forward into a long stride and lower your back knee toward the floor.
- Push through your front heel to stand and bring your back leg through into the next step.
- Continue alternating legs for the prescribed distance or reps.
Coaching tips
- Keep your torso upright rather than leaning forward.
- Take a stride long enough that your front knee stays roughly over your ankle.
- Control the descent instead of dropping into the bottom.
Common mistakes
- Taking too short a step, driving the front knee past the toes.
- Letting the back knee slam into the ground.
- Leaning the torso forward and losing balance.