How to do the Walking Lunge
Step by step
- Stand tall with feet hip-width apart in an open space to walk forward.
- Step forward with one leg and lower both knees to about 90 degrees.
- Keep your torso upright and your front knee over your ankle.
- Drive through the front heel to stand and bring the back foot forward.
- Step straight into the next lunge with the other leg and continue walking.
The thing people get wrong
Take a long enough step that your front knee stays over your ankle, not far past your toes. Keep your torso tall instead of leaning forward.
Coaching cue
Drive through your front heel to bring the back foot through instead of pushing off your back toes.
Make it easier or harder
- Easier: Do reverse lunges in place until walking forward feels steady.
- Harder: Pause for two seconds at the bottom of every step.
Muscles worked
- Primary: Quads, Glutes
- Secondary: Hamstrings, Core
What to do instead
Same job, different movement — useful if you don't have the equipment or it doesn't feel right today.
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.