Exercise · Form & cues
Walking Lunge — form guide
Quads · Glutes · Hamstrings · Core. Equipment: Dumbbells (optional). Difficulty: Beginner.
TEMPO
2-0-2-0
Long step = glutes/hams. Short step = quads. Pick based on goal.
Cues
- Step out, lower until back knee taps floor
- Push off front heel
- Stay tall, don't lean forward
Common mistakes
- Front knee shooting past toes (step too short)
- Leaning forward — back rounds
Injury notes
Gentle on spine, brutal on stability. Knee-friendly when done with control.
Progression
BW → goblet → DBs in each hand → barbell on back.