Home/legs/Walking Lunge

Walking Lunge

Difficulty: ⭐ Beginnerlegs
👆 Tutorial by Buff Dudes WorkoutsWatch on YouTube

Home Setup

Use a hallway or clear space for forward movement

HallwayLiving roomBackyard

💡 Pro tip: Start with stationary lunges if space is limited

Gym Setup

Open floor space or turf area

Safety: Ensure clear path ahead, keep torso upright

Make It Easier

Regressions for building up strength

1. Stationary Lunge

bodyweight

Removes balance challenge of walking

2. Split Squat

bodyweight

Back foot elevated reduces range of motion

3. Assisted Lunge

bodyweight + chair

Use wall or chair for balance support

Make It Harder

Progressions for advanced athletes

1. Dumbbell Walking Lunge

dumbbells

Added external load increases difficulty

2. Barbell Walking Lunge

barbell

Heavier load with stability challenge

3. Overhead Walking Lunge

dumbbells + plate

Overhead position challenges core and shoulders

4. Bulgarian Split Squat

bodyweight + bench

Elevated rear foot increases range and difficulty

↕️ Similar Movements

Reverse Lunge
Same pattern with backward movement
Step-up
Similar single-leg knee extension
Bulgarian Split Squat
Elevated rear foot lunge variation
Single-leg Squat
Unilateral leg strength pattern
Goblet Squat
Bilateral lower body compound movement

Form Checklist

✓Step forward with controlled stride
✓Lower back knee toward ground
✓Keep front knee aligned over ankle
✓Torso upright throughout
✓Push through front heel to stand and step

Common Mistakes

  • •Front knee caving inward
  • •Leaning torso too far forward
  • •Step too short or too long
  • •Back knee slamming into ground
  • •Not achieving 90-degree angles in both knees

📈 When to Progress

When you can complete 20 walking lunges per leg with perfect form and balance