Upper legs
Walking Lunge
Lunges chained together as you travel forward: they work legs and glutes and get your heart rate up.
Also known as: traveling lunges, walking lunges with dumbbells
- Level
- Intermediate
- Equipment
- Bodyweight
- Type
- Compound
How to do it
- Take a long step forward and lower your back knee toward the floor.
- Drive through your front foot and bring your back leg straight through into the next step.
- Keep moving forward, alternating legs.
- Keep your torso upright and the pace steady.
Form cues
- Long, controlled steps.
- Eyes forward to keep your balance.
- With dumbbells, let them hang still.
Common mistakes
- Short, rushed steps: you lose depth.
- Wobbling side to side: brace your core.
- Banging your knee on the floor: lower under control.
Sets and reps
3 sets of 10-20 steps per leg with 90 seconds of rest.
FAQ
Are they better than stationary lunges?
They add balance and some conditioning. Stationary lunges let you control each rep more.
Do I need a lot of space?
About 10 metres is enough; otherwise turn around and keep going.
How many steps should I do?
Between 10 and 20 per leg per set.
What muscles do walking lunges work?
They mainly work the glutes and the quads, with help from the glute medius and the hamstrings.
Train with Nuvana
Add walking lunges to your next workout
Log your sets and weights, and see how each muscle progresses in the app.
