Muscles worked
What the walking lunge trains
Tap a muscle to see just that one and what it does in the lift.
Before the first rep
How to set up
- 01
Clear a path. Find a flat, clear stretch of floor, about 10 to 20 meters, with room to turn around. Walking lunges cover ground fast, so check nothing is in your way.
- 02
Stand tall. Feet about hip width apart, toes forward, weight spread across both feet. For bodyweight, put your hands on your hips or let them hang.
- 03
Dumbbells: hold at your sides. Pick a pair you can carry for the whole set and let them hang at your sides, palms facing in, shoulders back.
- 04
Overhead kettlebell: lock it out. Clean one kettlebell to your shoulder and press it overhead. Lock your elbow, keep the bell stacked over your shoulder with your biceps near your ear, and keep your ribs down. Go much lighter than you would for a press.
- 05
Brace. Take a breath into your belly, tighten your midsection and look straight ahead before the first step.
Step by step
How to do the walking lunge
- 01
Step forward. Take a long step straight ahead, roughly two to three feet depending on your height, landing heel then whole foot. Keep your feet about hip width apart side to side, like two train tracks, not on one line.
- 02
Lower. Bend both knees and drop your hips straight down until your back knee is just above the floor and both knees are around 90 degrees. Your front knee stays over your foot, in line with your middle toes.
- 03
Drive up. Push through the whole front foot, heel included, and stand up onto that leg. Most of your weight stays on the front foot; the back leg helps you balance.
- 04
Bring the back foot through. Swing your back leg forward past the standing leg and straight into the next long step. If you need to steady yourself, pause briefly with your feet together before the next step.
- 05
Keep walking. Repeat, alternating legs with every step, and keep your steps the same length. Count each leg, or walk a set distance, then turn around.
- 06
Overhead: switch arms halfway. With one kettlebell overhead, keep the arm locked and the bell over your shoulder the whole time. At halfway, lower it to your shoulder, pass it to the other hand at your chest or set it down, press it back up with the other arm and finish the set.
Cues to say in your head
- Long step, hips down
- Knee over middle toes
- Chest tall
- Push the floor away
- Back knee just above floor
- Even steps
Fix these first
Common mistakes
Stepping too short
Take a longer step. A short stride pushes your front knee far past your toes and lifts your front heel. At the bottom your front shin should be close to vertical, with the knee over your midfoot or just ahead of it.
Feet on a tightrope
Keep your feet hip width apart side to side as you step through. Landing each foot in line with the other makes you wobble and drift sideways.
Rushing the steps
Slow down and finish each rep. Bouncing from step to step turns it into a stride and cuts the depth; stand up fully onto the front leg before the next step.
Front knee caving in
Push the knee out so it tracks over your middle toes. If it keeps caving, use less weight until you can hold it there.
Leaning forward over the front leg
Keep your chest up and your shoulders over your hips. Lower your hips straight down instead of reaching forward with your upper body.
Overhead arm drifting forward
Keep the elbow locked and the bell stacked over your shoulder, with your ribs down. If it keeps drifting or your back arches, use a lighter kettlebell.
Stay safe
Start with bodyweight until you can walk 10 steps without wobbling, and use a flat, dry path with room to turn. With dumbbells, if a rep stalls, set your back knee down gently, then set the dumbbells down at your sides before you stand up. With a kettlebell overhead, bring it down to your shoulder under control as soon as your arm bends or the bell drifts; never let it fall behind you, and step your feet together first if you lose balance. Stop each set a rep or two short of failure. Stop if you feel sharp pain in your knee or hip, and see a qualified professional if it persists.
Programming
Sets, reps and how much weight
| Goal | Sets | Reps | Load | Rest |
|---|---|---|---|---|
| Strength | 3 to 4 | 6 to 8 each leg | 75–83% 1RM | 2 to 3 min |
| Muscle | 3 to 4 | 10 to 12 each leg | 60–72% 1RM | 1.5 to 2 min |
| Endurance | 2 to 3 | 15 to 20 each leg | 40–60% 1RM | 1 min |
| Technique | 2 to 3 | 6 to 8 each leg | 40–55% 1RM | 1 min |
Plan your next session
Put in a recent set. You get working weights for your goal, a warm-up and the plates to load.
Estimated 1RM 216 lb
Muscle sets
129–155lb
3 to 4 sets of 10 to 12 each leg reps, 1.5 to 2 min rest. The most common way to program walking lunges. Take sets close to failure while every step stays even.
Estimates use the Epley formula and work best from sets of 3 to 8 reps. Treat them as a starting point and adjust by how the first working set moves.
Questions
Walking Lunge questions
What muscles do walking lunges work?
Walking lunges mainly work the quads and glutes of your front leg, with the adductors and hamstrings helping. Your calves, obliques and abs work to keep you balanced, and your grip works if you hold dumbbells.
How long should your steps be in a walking lunge?
Long enough that both knees reach about 90 degrees at the bottom with your front heel still down, roughly two to three feet for most people. Keep every step the same length.
Are walking lunges harder than regular lunges?
Most people find them a little harder. You don't reset with both feet together between reps, so you balance on one leg as you step through and the set keeps moving. That makes them a good next step once standard lunges feel steady.
How do you do an overhead walking lunge?
Press one kettlebell overhead, lock your elbow and keep the bell stacked over your shoulder, then walk forward in lunges with your torso tall. Switch arms halfway and use a much lighter bell than you would press.
How many walking lunges should I do?
Three sets of 10 to 12 steps per leg is a good default for most people. Go heavier for 6 to 8 per leg to build strength, or walk a longer distance with bodyweight for conditioning.
Should I hold dumbbells for walking lunges?
Start with bodyweight until your steps are even and steady, then add dumbbells at your sides. When grip gives out before your legs, straps or a lighter pair help.
Train in Protocol
Log your walking lunge by voice. Protocol tracks the rest.
Your last session shows up before every set, warm-ups and plates are worked out for you, and your coach sees every lift next to your sleep and recovery.