Walking Lunge

The Walking Lunge is a intermediate-level strength exercise that targets quads, glutes and supports hamstrings, core.

• Advanced single-leg strength plus balance and coordination.
• Adds a conditioning element — the walk itself gets the heart rate up.

1. 1

   Stand tall, then step forward into a lunge with your right leg.

2. 2

   Lower until both knees are bent to about 90 degrees.

3. 3

   Instead of stepping back, push through the front foot and bring the back leg forward into the next lunge.

4. 4

   Continue alternating legs as you walk forward with control.

• Keep your chest up and gaze forward, not at the floor.
• Move slowly enough that each step is controlled — no rushing.
• Add dumbbells by your sides once bodyweight feels easy.

• Bouncing between steps instead of controlling each rep.
• Letting the back knee crash into the floor.

• Warm up before starting and stop immediately if you feel sharp pain.

Perform stationary reverse lunges until your balance and depth are solid.

1. 1.Carry dumbbells, or add a 2-second pause at the bottom of each lunge.

General guidance — adjust based on your experience and goals.