Zirv Fitness
Strength exercise

Walking Lunges

How to do it

  1. Hold a dumbbell in each hand at the sides, gripping them firmly, and stand tall with feet hip width apart.
  2. Brace the core and step forward into a long stride, lowering the hips until both knees bend to about 90 degrees.
  3. Keep the front knee stacked over the ankle and the back knee hovering just above the floor.
  4. Push through the front heel, driving through the quadriceps to bring the back leg forward into the next stride.
  5. Keep the forearms and grip locked tight around the dumbbells so the arms hang steady with each step.
  6. Exhale on each push off and keep the torso upright instead of leaning forward over the front leg.

Muscles worked

QuadricepsMuscles located at the front of the thigh, responsible for extending the knee. All Quadriceps exercises
Gluteus MaximusLargest gluteal muscle responsible for hip extension and external rotation. All Gluteus Maximus 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

Related Quads exercises

Atlas Stone LiftAtlas Stone LoadAxle Clean and PressBand Front SquatBarbell CleanBarbell Clean and Jerk
Type
Strength
Primary muscles
Quadriceps, Gluteus Maximus, Core
Measured in
Reps and weight