Deep Walking Lunges: how to do it right
In short: Deep walking lunges load your glutes and quadriceps in the lengthened position, front leg bent through a large range.
How to do it, step by step
- 1Standing, braced, feet hip-width apart, torso leaning slightly forward to target the glute.
- 2Take a big step forward and lower until the front thigh is parallel to the floor, rear knee close to the floor.
- 3Go for the maximum range: feel the stretch in the glute and the front thigh.
- 4Push through the front heel to stand up and chain the next step.
- 5Control the descent over 2 to 3 seconds, no bounce or jerk at the bottom.
The mistake to avoid
Don't let your front knee cave inward.
Other common mistakes
- Descent too short: you lose all the point of the stretch, go down to at least parallel thigh.
- Bouncing at the bottom to spring upward: it unloads the muscle, brake for 2 to 3 s and hold a pause.
- Torso too vertical: it shifts the effort to the quadriceps, lean the torso slightly to engage the glute.
- Front knee caving inward: it weakens the joint, keep it aligned with the toes.
Muscles worked
- Main:
- Glutes, Quads
- Supporting:
- Hamstrings
Gluteus maximus of the front leg: prime mover, heavily recruited at depth. Quadriceps (vastus medialis, rectus femoris): knee extension. Hamstrings: braking and hip stabilization. Adductors and gluteus medius: lateral control of the pelvis. The rear calf takes part in the balance.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
Frequently asked questions
How do I do this exercise?
Standing, braced, feet hip-width apart, torso leaning slightly forward to target the glute. Take a big step forward and lower until the front thigh is parallel to the floor, rear knee close to the floor. Push through the front heel to stand up and chain the next step right away.
How far down should I go?
Go down until the front thigh is parallel to the floor, rear knee close to the floor. It's in the bottom position, glute and quadriceps fully lengthened, that the tension is greatest and most productive. Don't skim over the depth and don't bounce at the bottom, that bounce steals all the tension. Look for the full range you control, not the one where you squirm.
I don't feel anything, is that normal?
You should feel the work in the glutes and quadriceps, especially the stretch of the front glute in the bottom position. If you only feel the quadriceps, lean your torso about 15 degrees forward to shift the tension to the gluteus maximus. Hold a slight stop at the bottom, feel the stretch, then push: treat every step as a full rep.
How fast should I do the movement?
Brake the descent over 2 to 3 seconds to the bottom, hold a slight stop with no bounce, then push firmly to stand up. It's the braking in the stretch that does the work, not the speed on the way back. Every step must be controlled.
How should I breathe?
Breathe in and brace before going down, keep your abdomen tight through the whole low phase to protect the lower back. Breathe out on the push as you stand up. Don't relax your bracing between two steps, it stabilizes your pelvis.