Step by step instructions, muscle activation and variants for the Walking Lunge.
A dynamic lower-body exercise in which you step forward into a lunge, then bring your rear foot forward to take the next step rather than returning to the start. Walking lunges train the quadriceps, glutes, and hamstrings while also challenging balance, coordination, and core stability.
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The Walking Lunge is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.