How To Do Walking Lunge

Chris Freytag demonstrating a Walking Lunge

Walking Lunge is an exercise that takes almost any other version of a lunge to the next level. Walking Lunges improve your overall strength not only in your legs, but in your core as well. The additional walking motion added to the traditional lunge brings cardiovascular benefits, making the list of benefits to this lower body workout grow. There are so many reasons to learn how to do walking lunge.

The motion in a walking lunge is the key. Rather than remaining stationary, you are using a push forward from the back leg and pull forward from the front leg.  These push and pull actions will help the glute muscles fire in a very specific way. It is easy in other lunge positions for your quads to take over and do the work while your glutes remain quiet. One of the reasons for performing a lunge is to tighten and lift your back-side, so doing the walking lunges is a more sure-fire way to make sure you are getting those results.


Most of us spend a lot of time sitting, whether that is at a desk or elsewhere; the sitting motion often tightens up muscles, especially hip flexors, after long periods of time. The walking lunge boosts the flexibility of the hip flexor muscles, which are the muscles that tighten up from sitting. The range of motion in this exercise gives those flexors a nice, deep stretch.  In addition, the distribution of body weight in this movement improves both the balance and coordination of ones body, helping improve posture overall.

In addition to strengthening and toning the quads, glutes, hamstrings, and hips the walking lunge improves your core stability. The up and down motion of the walking lunge strengthens the core muscles as well. Try this walking lunge anywhere from your home, to the driveway, to the gym to receive all the benefits it does for your body!

Here is how to do a Walking Lunge:

1) Stand tall with your feet hip distance apart. Take a large step forward with right foot and lower your body toward the floor.  Both legs should be bent at a 90-degree angle at the bottom of the lunge.

2) Push off left foot (back foot) so the left knee lifts up and you land with left foot in front, same bent knee position. Now push off the right foot, lift the right knee, and land with right foot in front, same body position.  Continue to “walk” your lunge forward as far as you can go, then turn around and walk back.

Targets: glutes, quads, thighs, hamstrings

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