Zirv FitnessStrength exercise
Lunge (Walking)
How to do it
- Stand tall carrying a weight in each hand at your sides, feet hip-width apart to begin the walking lunge sequence.
- Step forward into a long stride, lowering the back knee toward the floor while the front thigh tracks toward parallel to work the quadriceps.
- Grip the weights firmly through the forearm flexors as you drive through the front heel to bring the rear leg through into the next stride.
- Keep the torso upright and the core braced so the ribs stay stacked over the hips through each transition.
- Move at a steady walking cadence, covering the target distance or time without pausing between strides.
- Common fault: avoid letting the front knee drift past the toes or the torso lean forward as fatigue sets in.
Muscles worked
QuadricepsMuscles located at the front of the thigh, responsible for extending the knee. All Quadriceps exercises
CoreThe group of trunk muscles across the abdomen, sides, and lower back that stabilize the spine and pelvis and transfer force between the upper and lower body. All Core exercises
Forearm FlexorsGroup of muscles on the inner forearm responsible for wrist flexion and grip strength. All Forearm Flexors exercises
Related Quads exercises
- Type
- Strength
- Primary muscles
- Quadriceps, Core, Forearm Flexors
- Measured in
- Reps and weight