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Beginner
hypertrophy
Walking Lunge
Unilateral leg work for balance, quads, glutes, and real-world strength.
Muscles targeted
White = primary movers · gray = assisting muscles
Front
Back
Legsprimary
100%Coresecondary
45%LegsCore
Form guide
Position-by-position cues — train the pattern before you load it.
01
Position 1
Step forward into a lunge until both knees are roughly 90 degrees.
02
Position 2
Front knee tracks over mid-foot; back knee approaches the floor.
03
Position 3
Drive through the front heel to step into the next lunge.
Coach cues
- · Shorter steps emphasize quads; longer steps emphasize glutes.
- · Keep torso upright.