Library
Beginner
hypertrophy
Walking Lunge
Dynamic lunge covering distance — quads, glutes, and balance under fatigue.
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 back knee nearly touches floor.
02
Position 2
Drive through front heel and step the rear foot through into the next lunge.
Coach cues
- · Shorten stride if front knee caves.
- · Hold dumbbells at sides for load.