Purpose
- quad and glute builder worked one leg at a time, stepping forward continuously
- you travel instead of resetting, so there is no pause between reps and the set
runs unbroken from the first step to the last
- that continuity is the cost as well: you carry the weight the whole way, so it
loads lighter than a lunge done on the spot
To shift more emphasis to glutes, lean your torso slightly forward through the
movement. 🍑
Execution
Stand with your feet hip-width apart, holding dumbbells at your sides or a
barbell across your upper back. Brace your trunk.
- step forward into a lunge
- descend until your back knee is just off the floor
- drive through your front foot to stand
- bring your back leg through into the next lunge
- keep the same stride length for every rep
Pick a stride length and keep it, adding an exercise note when you change it: a
longer step sends the work to the glute, a shorter one to the quad.
Purpose
- quad and glute builder worked one leg at a time, stepping forward continuously
- you travel instead of resetting, so there is no pause between reps and the set
runs unbroken from the first step to the last
- that continuity is the cost as well: you carry the weight the whole way, so it
loads lighter than a lunge done on the spot
To shift more emphasis to glutes, lean your torso slightly forward through the
movement. 🍑
Execution
Stand with your feet hip-width apart, holding dumbbells at your sides or a
barbell across your upper back. Brace your trunk.
- step forward into a lunge
- descend until your back knee is just off the floor
- drive through your front foot to stand
- bring your back leg through into the next lunge
- keep the same stride length for every rep
Pick a stride length and keep it, adding an exercise note when you change it: a
longer step sends the work to the glute, a shorter one to the quad.