Walking Lunge


The walking lunge exercise chiefly aims for well-toned buttocks and flexible hip flexors for better muscle contraction. It is a beneficial exercise that promotes core strength buildup and increases mobility, endurance and stability. Walking lunge also defines your legs for improved shape.

To achieve the walking lunge, you start off with your feet apart at shoulder length and your hands resting on your hips. Then you step your right leg forward, flexing both of your knees for your hips to drop. Your right knee must stay above your front foot. You drive your left foot to its heel while extending both of your knees upwards, starting to walk. As you stand without displacing your position, your left would be in front and your right leg would be at the back. It is like you are walking while doing the lunge.

This exercise is simple and doable anytime, anywhere as long as there is ample space for you to have your walk.


The muscles that the walking lunge target are your hamstrings (the muscles at the back of the thigh), your calves (the muscles on the back of your lower leg), your quadriceps (the core muscles in front of the thigh) and your gluteal muscles (the muscles that cover up the whole buttocks).

The walking lunge makes all of your affected muscles more flexible and more toned due to the pushing and pulling of your body downward and upward respectively. It makes your glutes firmer as you go down on one knee and as you pull yourself up. Your muscles are being contracted and stretched for better mobility and for an increased muscular force.

Sets and Repetitions

For beginners, it is recommended to perform one to three sets of 10 repetitions for each leg. For non-beginners, the same number of sets with 20 repetitions for each leg are done. For a little twist of this exercise, holding a dumbbell on each hand increases the difficulty of moving downward and upward, which speeds up the desired results.

Instagram Video

Here is an Instagram that demonstrates how a walking lunge is done.


Products to Improve Performance

The walking lunge is a simple exercise that actually requires no equipment, but if you prefer to add a challenge in this exercise, you can use the dumbbells. The dumbbells offer weight in your arms whenever you push yourself down and pull upwards. This product is a set of dumbbells with a wide range of weights from two to 20 lbs.

Top Performance Metrics

Enthusiasts in physical fitness have their determination spiced up in order to reach what is nearly impossible such as making a top record for their chosen exercise. For example, Dennis Medina is able to execute the walking lunge for two miles with a pair of barbells to spice up the exercise.

Related Movements

The following exercises can be coordinated with the walking lunge for faster and better results:

  • Squat

  • Box squat

  • Push-up

  • Kettlebell swing

  • Box jump

Related Foods

Before executing the walking lunge, eating thirty minutes to one hour is required so that your body can have the energy to carry on. Here are some options that you can choose from:

  • Whole wheat toast with bananas and cinnamon (for added taste)

  • Greek yoghurt with fresh fruits or dried fruits

  • Sweet potatoes with broccoli

  • Oatmeal with walnuts and apple

Afterwards, your body also needs to be rejuvenated by eating foods that repair muscles such as the following:

  • Steamed vegetables with quinoa or brown rice

  • Multigrain bread with blackberries or pecans

  • Salad with roasted chickpeas

  • Burritos with black beans and guacamole

  • Brown rice with grilled chicken


Here are some related photos for the walking lunge.




YouTube Video

Here is a YouTube video that provides lecture on how to perform the walking lunge.


Celebrity Use

Ronnie Coleman is a retired professional bodybuilder, who includes walking lunge in his workout even under the scorching heat and torrential rain. He points out that the lunge is effective in building functional strength and in gaining muscle mass.

Functional Use

Improvements are noticed when your buttocks are firmer and more plump, and when your legs look like they have toned down. Your legs and thighs develop balance and stability, which prevent you from further injuries. When you make use of dumbbells while performing the walking lunge, you would gain a high level of strength and stability in your legs for better mobility.