How to do the Walking Lunge
Walking Lunge is a beginner multi-joint compound pushing exercise targeting the Glutes in the Upper Legs region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Quadriceps and Hamstrings.
Walking Lunge demonstration · © GymiaFit
Walking Lunge at a glance
- Primary muscles
- Glutes
- Secondary muscles
- Quadriceps, Hamstrings, Calves
- Equipment
- Body Weight
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Push
Walking Lunge step by step
- 1Stand with your feet shoulder-width apart.
- 2Take a step forward with your right leg, lowering your body into a lunge position.
- 3Keep your torso upright and your front knee aligned with your ankle.
- 4Push off with your right foot and bring your left foot forward, stepping into a lunge position with your left leg.
- 5Continue alternating legs and walking forward, maintaining a controlled and steady pace.
- 6Repeat for the desired number of repetitions.
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Walking Lunge — questions
What muscles does the Walking Lunge work?
The Walking Lunge primarily targets the Glutes. It also recruits the Quadriceps, Hamstrings, Calves as secondary movers.
What equipment do I need for the Walking Lunge?
None — the Walking Lunge uses your bodyweight only, so it works at home with nothing but floor space.
Is the Walking Lunge suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Walking Lunge?
Arms Apart Circular Toe Touch (male), Basic Toe Touch (male), Bent Knee Lying Twist (male) train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Walking Lunge demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.