How to Do Walking Lunges

Co-authored by Francisco Gomez and Danielle Blinka, MA, MPA

Last Updated: May 6, 2021 References

Walking lunges are a great way to strengthen your glutes, hamstrings, quads, and thighs. Additionally, they work your core muscles, which help you keep your balance as you do the exercise. When you start doing walking lunges, you can rely on your bodyweight to help you see results. As you get used to the exercise, try walking side lunges or add weights to increase the intensity.

Method 1

Method 1 of 3:

Performing Walking Lunges

1
Start in a spot where you have a clear path in front of you. You need space to do walking lunges because you’ll be traveling across the floor. Choose a spot where you have at least 15 to 20 feet (4.6 to 6.1 m) of walking space.
- If you’re doing walking lunges at home, your hallway or your living room may provide enough space.
- You can do walking lunges indoors or outdoors, but you may have more space if you go outside or to a gym.
2
Stand up straight with your legs hip-width apart and core engaged. Keep your back straight throughout the exercise. Additionally, lift your chin so that your head is facing forward, and don’t lock your knees at any point.^{[1]
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- Focusing on your core muscles will help you give them a better workout. Make sure they stay engaged.
3
Position your hands at your hips or behind your head for stability. Your arms can help you keep your balance as you do your lunges. Choose whichever position is most comfortable for you.^{[2]
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- If you’re not sure which position to use, try them both to see which one feels more comfortable.
4
Take a wide step about 2 feet (0.61 m) forward with your right leg. Lift your right leg and move it out in front of you. Land on your heel and roll your foot down onto the floor.
- Make sure you’re taking wide steps, as small steps won’t give you enough space to bend your knees correctly. You don’t want your front knee sliding out in front of your toes, which can happen if you take short steps.
5
Lower your body until both knees are at a 90-degree angle. Your front leg should be in-line with your ankle, and your back leg should hover about 2 to 3 inches (5.1 to 7.6 cm) off the floor.^{[3]
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Expert Source

Francisco Gomez
Fitness Coach
Expert Interview. 24 October 2019.} Don’t let your front knee go past your ankle or let your back knee touch the floor.^{[4]
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- The top of your front thigh will be parallel to the floor.
Variation: If you can’t go all the way down, it’s okay to modify the lunge so that you aren’t going as far down. However, make sure both of your knees are at the same angle. If your front knee is at a 90-degree angle but your left knee isn’t bent as much, you’ll put too much pressure on your hip flexors.
6
Push off of your back (left) foot to rise out of the lunge. Lift your leg off of the floor and bring it forward. Use your front (right) leg to help pull yourself forward while maintaining your balance.^{[5]
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- You can vary your speed as you do your walking lunges. At first, do them slowly so you can focus on your form. Later, you can speed up.
7
Bring your back (left) foot forward to step into another lunge. Now, your left leg should be the front leg. Land on your heel, then roll your foot down onto the floor. Lower your body so that your knees are at 90-degree angles. To rise out of the lunge, push off with your right (back) foot.

Variation: You can return to a standing position between lunges if you prefer, which can be a great starting exercise for beginners. To do this modification, bring your back foot forward into a standing position, then step out into your next lunge using that same foot.
8
Continue lunging forward until you run out of space. Alternate legs with each step to continue moving forward. After you reach the end of your pathway, turn around and lunge back to your starting point.^{[6]
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- As an alternative, you can count your reps.
- You can also do laps with walking lunges to really increase your workout. For example, lunge around the block or do laps at a local track.

Method 2

Method 2 of 3:

Trying Walking Side Lunges

1
Start in a place where you have space to walk sideways. Since you’ll be lunging to your side, you need a pathway on the side you plan to work. For example, your pathway should be to your right if you plan to work your right leg.^{[7]
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- It doesn’t matter if you’re indoors or outdoors. If you prefer to lunge inside, a hallway or your living room might provide enough space for walking side lunges. Otherwise, you might go outside where there’s more space.
2
Stand with your feet hip-width apart and your core engaged. Tilt your chin slightly forward so that you’re staring straight ahead. Keep your back straight and don’t lock your knees.^{[8]
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- Use the same stance as you’d use for a traditional lunge.
3
Place your hands at your hips or behind your head for balance. Either position will help you keep your balance as you lunge. Choose the position that works best for you.^{[9]
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4
Take a wide step about 2 feet (0.61 m) to the side with your right foot. Lift your right (working) leg off of the floor and shift it out to the right. Land on the bottom of your foot.^{[10]
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Variation: You can modify this exercise to make it easier or harder. For an easier move, don’t bend your knee as much. For a harder move, step farther to the side to deepen your lunge.
5
Bend your right knee at a 90-degree angle, keeping your left leg straight. When doing a side lunge, you just need to bend the leg you’re working. Check that your right (working) knee is in-line with your ankle and not extended out past your toes. Keep your left (non-working) leg straight but bent at a diagonal.^{[11]
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- Don’t lock your knee on your straight leg.
6
Push through your left (non-working) leg as you bring it back to start. Use your right leg to balance as you pull your left leg back beside the right leg. This completes 1 step on your right side.^{[12]
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Continue stepping out to the right until you run out of space. Each step will move to the same side. If you’re working your right leg first, you’ll always step to the right. Once you finish a lap, side lunge with your left leg back to your starting point.^{[13]
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Method 3

Method 3 of 3:

Doing Weighted Walking Lunges

1
Hold dumbbells at your sides to increase the intensity. Get into your starting position with your legs hip-width apart. Put your arms down at your sides with a dumbbell in each hand. Step forward into a lunge, keeping your arms down. Push through your back foot to bring it forward into another lunge. Continue lunging forward while carrying the weights at your sides.
- Start with a lighter set of dumbbells, such as 5 to 10 lb (2.3 to 4.5 kg) weights. Then, increase the weight as you master the move.
2
Do bicep curls with dumbbells as you do walking lunges. Start in the same position as you’d use when carrying dumbbells. Your arms should be at your sides with the weights in your hands. Step forward into a lunge. Then, do a bicep curl as you push through your back leg to step forward into another lunge. Repeat until you run out of space.^{[14]
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- At first, use a lighter set of dumbbells as you perfect your form. Once you get used to the exercise, you can increase your weights.
3
Position a barbell across your back for an additional challenge. While standing up straight with your legs hip-width apart, lift a barbell onto your upper back. Hold the barbell steady with both hands in an overhand grip. Lunge forward, holding your weight steady. Push off of your back foot and bring it forward into another lunge. Continue lunging forward until you run out of space. Then, lift your weight off of your shoulders and lower it to the floor.^{[15]
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- Make sure you can carry the barbell without losing good form. If you feel wobbly, lessen your load.
Variation: If this exercise is new to you, it’s best to start with just the bar. Once you’re used to lunging with a bar, then you can add weights.
4
Do an overhead walking lunge with a barbell, dumbbell, or kettlebell. Get into your starting position with your legs hip-width apart. Lift your weight straight up over your head, but don’t lock your elbows. Slowly lunge forward, keeping your weight balanced above your head.^{[16]
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- You can use any type of weight to do this exercise. Barbells, dumbbells, and kettlebells are most popular, but you can also use a medicine ball or a weight plate.
- Don’t let the weight wobble, which can cause injury.
- Choose a weight that you can carry without losing your form.
5
Perform walking medicine ball twists for a challenging workout. Stand up straight with your legs hip-width apart and a medicine ball extended out in front of you between your hands. Lunge forward, twisting over your front leg. Push through your back leg to bring it forward into another lunge. Twist your medicine ball to the opposite side. Repeat until you’ve run out of space to lunge.^{[17]
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- Medicine balls come in a wide range of weights, such as between 2 to 20 lb (0.91 to 9.07 kg). Choose a weight that feels right to you. It’s better to start with a lighter weight and work your way up.
- Be careful not to twist your knees as you twist your torso. Keep all of your leg joints in a straight line as you twist your torso.
- Avoid doing this exercise if you have any lower back problems.

Expert Q&A

Question

What part of the body do lunges work?

Francisco Gomez
Fitness Coach
Francisco Gomez is the Head Coach at the FIT Potato Gym, a training gym established in 2001 in the San Francisco Bay Area. Francisco is a former competitive runner who helps endurance athletes train for major marathons like the Boston Marathon. Francisco specializes in Injury Rehab, Flexibility, Marathon Training, and Senior Fitness. He has a B.S. in Nutrition and Exercise Physiology & Running.

Francisco Gomez

Fitness Coach

Expert Answer

Lunges are great for your quads, but be careful not to lean forward or you'll irritate your knees.

Warnings

Talk to your doctor before beginning any new exercise program.

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Since lunges can be hard on your knees, they may not be right for you if you have knee problems. Don’t attempt them without first talking to your doctor.

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