Walking lunges are quite simply lunges that you perform walking. These are not just great strength builders, they are also great for functionality, flexibility and mobility.
As always, we recommend you load your lunges with either a barbell, dumbbells, kettlebells, a sand bag or any other suitable weight.
How to perform walking lunges
Start with your desired weight and feet shoulder width apart. Look straight ahead of you, keep your chest high and your back natural throughout the movement.
Lunge forward keeping your core tight and maintaining good posture and stability throughout.
You should aim to get your knee as close to the floor as possible before you push off your front leg, bringing the back one forward and walking into another lunge.
Lunge the length of the gym floor – or wherever you happen to be lunging.
If you are struggling with stability, go back to static lunges and start by holding onto something for stability, just until you build your strength up.
Walking Lunges: Common mistakes to avoid
Avoid knees over toes, if this is happening, you should step further out before you ‘lunge’. For some people, their biomechanics simply won’t accommodate this, if that’s you don’t worry – provided you feel no pain, you’re good to go.
Another mistake to avoid is leaning backwards, forwards or to either side, your upper body should remain upright at all times. A few well performed ‘deep’ lunges are far more beneficial than multiple poorly performed ones.
If you are performing this exercise with incorrect form, you may hinder your gains or incur an injury, therefore it is especially important to perfect your form before loading.
Reps and sets
As with all exercises, your walking lunges need to be worked into your overall bigger picture. Reps and sets performed depend entirely on where you are physically and of course your desired outcomes.
Beginners should keep it simple; 3-4 sets of 8-12 reps is an ideal starting point. For the purpose of laying a solid foundation to build upon; don’t over complicate things. The most important thing at this stage is to get started, the rest will most definitely come with experience.
On the other hand, more advanced lifters will need to consider their current strength and goals.
Beyond walking lunges...
More leg exercises coming soon...
Just so you know, this list of leg exercises is a work in progress and is by no means extensive. We will continue to grow this entire database for you over time, so be sure to check back for updates. Alternatively, you can join our mailing list below and you’ll be the first to know about all new content we produce.