Walking lunges are a dynamic lower-body exercise that strengthens your glutes, quads, hamstrings, and core. They challenge balance, coordination, and stability, making it a versatile move that fits perfectly into home or gym workouts. Whether you’re working on strength, endurance, or simply want to add variety to your routine, walking lunges are a staple move with big benefits.

How to do them

Starting Position:

• Stand tall with feet hip-width apart and core engaged.
• Keep shoulders back and chest lifted.

Step & Lower:

• Step forward with your right leg and slowly lower your body until both knees are bent at about 90 degrees.
• Your back knee should hover just above the ground.

Push & Step Through:

• Press through your front heel to stand tall and bring your back leg forward into the next step.
• Continue alternating legs as you “walk” forward.

Repeat:

Aim for 8–12 steps per leg for 2–4 sets, depending on your strength and goals.

Variations

Bodyweight Walking Lunges
Perfect for beginners—no equipment needed. Focus on form, balance, and control.

Weighted Walking Lunges
Hold dumbbells at your sides or a barbell across your shoulders for added resistance. This increases strength, power, and muscle growth.

Benefits of Walking Lunges

Strengthens Glutes, Quads & Hamstrings – Builds a powerful and balanced lower body.
Improves Balance & Coordination – Challenges stability while moving.
Core Engagement – Strengthens your midsection for better posture and control.
Enhances Athletic Performance – Supports running, jumping, and lifting with more power.
Scalable for All Levels – Easy to modify or progress with weights, reps, or tempo.

Try It This Month!

Walking lunges are an effective, full-body move you can take anywhere—no fancy equipment required. Add them to your lower-body days, sprinkle them into a circuit, or try them as a warm-up for bigger lifts.

Want to see walking lunges in action? Head over to our Instagram for a video tutorial!

Sources

Walking Lunges: How-To, Variations, Benefits, Safety, and More

How to Do Walking Lunges: Techniques, Benefits, Variations

How to Do Walking Lunges for Stronger Legs and Better Balance