PlanWorkouts

Exercise 1460 · REF IZVHb27

Walking Lunge exercise animation

Walking Lunge

Category
Upper Legs
Equipment
Body Weight
Target
Glutes

Unlike a static lunge, the walking version never lets you settle into a stable base — each step is both a landing and a launch, which adds a balance and coordination demand on top of the glute and quad work. That constant transition is what makes walking lunges feel harder than the total weight would suggest. Keep the steps a consistent length; overstriding is the most common way this turns into knee strain instead of glute work.

How to Do the Walking Lunge

  1. Stand with your feet shoulder-width apart.
  2. Take a step forward with your right leg, lowering your body into a lunge position.
  3. Keep your torso upright and your front knee aligned with your ankle.
  4. Push off with your right foot and bring your left foot forward, stepping into a lunge position with your left leg.
  5. Continue alternating legs and walking forward, maintaining a controlled and steady pace.
  6. Repeat for the desired number of repetitions.

Muscles Worked

The Walking Lunge primarily targets the Glutes, with Quadriceps as the primary synergist muscle group, along with the Hamstrings, Calves.

More Upper Legs Exercises

All Fours Squad Stretch All Fours Squad Stretch Body Weight · Quads Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Assisted Lying Gluteus And Piriformis Stretch Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted Prone Lying Quads Stretch Assisted · Quads

More Glutes Exercises

Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Band Hip Lift Band Hip Lift Band · Glutes Band Lying Hip Internal Rotation Band Lying Hip Internal Rotation Band · Glutes Band Pull Through Band Pull Through Band · Glutes Band Seated Hip Internal Rotation Band Seated Hip Internal Rotation Band · Glutes Band Squat Band Squat Band · Glutes

Equipment Alternatives

Don't have body weight? These target the same glutes with different equipment.

Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Barbell Clean-Grip Front Squat Barbell Clean-Grip Front Squat Barbell · Glutes Cable Deadlift Cable Deadlift Cable · Glutes

FAQ

What muscles does the Walking Lunge work?
The Walking Lunge primarily targets the glutes, with the quadriceps and hamstrings, calves assisting.
What equipment do I need for the Walking Lunge?
The Walking Lunge is done with no equipment — just body weight.
What's a good alternative to the Walking Lunge?
If you don't have access to the space or setup it needs, the Assisted Lying Glutes Stretch targets the same glutes using assisted instead.