Walking Lungess


Walking Lungess

During this Lunges Variation, you’ll be Walking Forward with each Lunge rather than Remaining in a Fixed Position

Welcome to our Walking Lunges Exercise Instruction Guide!

On this page you’ll learn how to do this lunges variation using the correct technique. Below you’ll find pictures, exercise instructions, and tips on how to get the most out of this and other Leg Exercises so you can immediately add to your Leg Workouts.

Have you checked out our list of the Best Leg Exercises yet? See if this lunges variation made the list.

Exercise Summary

Exercise Name: Walking Lunges
Main Muscle: Quadriceps
Secondary Muscle(s): Calves, Glutes, Hamstrings, Hip Adductors
Exercise Type: Compound
Equipment Required: Barbell or Dumbbells

***The Lunges are pictured below as a Walking Dumbbell Lunge, however they can also be done with a barbell across your shoulders.***

Exercise Description and Instruction:

Walking Lunges are different than the standard Barbell Lunges and Dumbbell Lunge in that you walk forward with each lunge rather than staying in a fixed position. This lunges variation stresses joint mobility, strength, and flexibility and builds strength in the lower body.

To Perform This Exercise:

  1. Start by either placing a barbell across your upper back or by grasping a dumbbell in each hand and holding the dumbbells at your side.
  2. Stand with your feet about 8 inches apart, toes facing forward.
  3. Take a lunge forward keeping your abs drawn in and your torso straight.Slowly lower one knee down by bending at the knees and hips while keeping your other knee bent at a 90 degree angle. Do not let your knee touch the ground. Lower your body to just above the floor and hold for a moment.
  4. Push upwards to extend your leg and return to the standing position while maintaining an equal distribution of weight on your forefoot and heel.
  5. Step through and repeat the exercise with the other leg.
  6. Walk forward, lunging with each step for the prescribed number of repetitions.


  1. Practice the lunges without any weight to allow yourself to become comfortable with the movements.
  2. Keep torso upright and knee and foot of lead leg pointed in the same direction.

Check out some of our other popular Lower Body Exercises. These pages link to all of our variations of the most popular leg exercises:

  • Calf Raises
  • Deadlifts
  • Front Squat
  • Hack Squats
  • Lunges
  • Split Squats
  • Step Ups

Now that you’ve seen Walking Lunges, which primarily targets your Quads, check out all of our different Quadriceps Exercises.

Also view our Leg Exercises Page, which links to our Quadriceps Exercises as well as our Calf Exercises, Glute Exercises and Hamstring Exercises.

Finally, if you found this page of interest, check out these related pages:
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