Walking Lunges: how to do it right
In short: Walking lunges are a compound movement that targets the quadriceps by stepping forward on every rep, with maximum load at mid-range.
How to do it, step by step
- 1Standing, torso upright, braced, eyes on the horizon, hands at your sides or loaded.
- 2Take a big step forward, lower by bending the front knee until the thigh is almost parallel to the floor.
- 3The front knee stays aligned with the toes, don't let it drift inward.
- 4Push hard through the front heel to stand up and bring the rear leg straight forward.
- 5Chain the next step without stopping, a fluid and controlled movement.
- 6Keep a steady rhythm, about 2 seconds on the way down, controlled push.
The mistake to avoid
Don't lean your torso forward, stay upright on every step.
Other common mistakes
- A step too short that throws the front knee far past the toes, lengthen your stride to spread the effort between quadriceps and glute.
- Torso leaning forward that unloads the quadriceps, keep the chest vertical and your eyes up.
- Front knee caving inward, force it to push outward aligned with the foot.
- Descent too fast with no control, slow the eccentric phase to control your footing.
Muscles worked
- Main:
- Quads
- Supporting:
- Glutes, Hamstrings
The quadriceps of the front leg is the prime mover, it handles the knee extension. The gluteus maximus contributes strongly to hip extension during the push. The hamstrings stabilize and brake the knee. The adductors and calves handle the balance, and the trunk braces constantly to hold the dynamic upright posture.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
- Reverse Lunges ›
- 45° Leg Press ›
- Smith Machine Squat with Feet Forward ›
- Bodyweight Squat ›
- Band Squat ›
Frequently asked questions
How do I do this exercise?
Standing, torso upright, braced, eyes on the horizon, hands at your sides or loaded. Take a big step forward and lower by bending the front knee until the thigh is almost parallel to the floor, knee aligned with the toes. Push hard through the front heel, bring the rear leg straight forward and chain the next step with no dead time.
How far down should I go?
Go down until your front thigh is almost parallel to the floor, around 90 degrees at the knee: that's where the quadriceps takes the most. Don't go lower to the point of losing your footing, and above all don't come back up with straight legs between steps. Keep your legs slightly bent to maintain continuous tension, that's the whole point of walking lunges.
I don't feel anything, is that normal?
You should feel a burn in the quadriceps of the front leg. If you feel nothing, you're probably coming back up with straight legs between steps: stay with slightly bent legs to keep continuous tension. Also lengthen your stride and keep your torso nice and vertical so you don't unload the quadriceps. Start light, balance first, load after.
How fast should I do the movement?
Brake the descent over about 2 seconds, as the quadriceps lengthens under tension. Then push firmly but under control and chain the next step without stopping. It's this steady flow and the braking that do the work, not speed.
How should I breathe?
Breathe in as you lower into the lunge, when the quadriceps lengthens. Breathe out as you push to stand up and step forward. Keep your trunk braced constantly, abs and lower back tight, because dynamic balance puts a lot of demand on the core. Don't hold your breath across the chain of steps.