Walking lunges

Purpose

• excellent quad and glute developer
• builds unilateral strength and dynamic stability
• provides high training volume in a functional movement pattern

To shift more emphasis to glutes, lean your torso slightly forward during the movement, which increases glute recruitment. 🍑

Execution

Stand with feet hip-width apart, holding dumbbells at your sides or a barbell across your upper back based on personal preference. Brace your trunk.

• take a controlled step forward into a lunge position
• descend until your back knee nearly touches the ground
• drive through the heel of your front foot to rise
• bring your back leg forward, transitioning into the next lunge
• maintain a consistent stride length throughout the set

Walking lunges allow for substantial loading while developing coordination and balance. Both dumbbell and barbell variations are equally effective, with the choice depending on equipment availability and comfort.