Walking Lunges | Illustrated Exercise Guide

Primary muscles: Glutes, quads, hamstrings
Secondary muscles: Core
Equipment: No equipment

Walking Lunges Instructions

1. Stand with your feet hip-width apart, take a step forward with your right foot and then slowly bend both knees until your back knee is just above the floor.
2. Stand back up, take a step forward with your left foot and bend both knees until your back knee is just above the floor.
3. Repeat this forward movement for the entire duration of the set.

Proper Form And Breathing Pattern

Maintain your back straight, keep your shoulders back, tighten the abs and keep your weight in the front heel. Breathe in as you lunge, keep your feet hip-width apart and lower your body until your thigh and leg form a 90-degree angle. Breathe out as you push back up to the starting position and take a step forward.

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Exercise Benefits

Doing walking lunges helps to sculpt tone and strengthen your legs and glutes, and improves the flexibility of the hips. This exercise also engages your core and increases your balance and stability.

Walking Lunges Demonstration

Sets And Reps

Practice doing regular lunges first. Once you’re comfortable with your form, advance to walking lunges and do 2 or 3, 30-second to 1-minute sets. If you wish to mix things up and increase the challenge, add front and back lunges, jumping lunges and curtsy lunges to your workouts.

Calories Burned

To calculate the number of calories burned doing walking lunges, enter your weight and the duration of the exercise:

Related Lower Body Exercises

Try these other lower body exercises to strengthen, sculpt and tone your thighs, hips, legs and glutes:
Double pulse squat jump
Kneeling roundhouse kick
Shrimp squat
Inner thigh squeeze and lift

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