How to do it
- Hold dumbbells at your sides and take a controlled step forward.
- Lower until the back knee is just above the floor.
- Drive through the front heel and step directly into the next rep.
Cues that matter
- Short steps hit quads, long steps hit glutes.
- Keep the torso tall and the eyes forward.
Common mistakes
- Letting the front knee cave inward.
- Crashing the back knee into the floor.
Muscles worked
Primary
- Quads
- All four heads
Also works
- Glutes
- Hamstrings
- Core
Sets and reps
What to do with it depends on what you are training for. These are the ranges MuscleMap uses when it puts Walking Lunge in a session, with 150 seconds between sets.
- Strength
- 4–6 reps
- Build muscle
- 6–10 reps
- Endurance
- 12–20 reps
Same muscle, different kit
Movements that train the same part of the quads with different equipment — for a day the dumbbell is taken, or a gym that does not have one.