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Walking Lunges

Walking Lunges
Table Of Contents

Exercise Description

Main Target Muscles


Secondary Target Muscles

Calves, Glutes, Hamstring

Workout Type


Gym Gear


Fitness Level




Power Move 


Target Muscle: Quads

Walking Lunges Overview

Walking lunges are part of our normal, daily activities: most people can relate to the feeling. It's just like you are walking with a wide step. 

Walking lunges move all of your lower body muscles and strengthen your core. They improve balance and functional strength and help you attain more flexibility. 

Walking lunges are categorized as strength exercises that help build muscles big time while feeling light and natural. 

How to Do It

  1. Stand with your feet at hip-distance apart. Keep your torso upright and tall, core engaged, shoulders pressed backward and the chip straight up.
  2. Look straight ahead.
  3. Take a full step forward, keep it around two feet ahead.
  4. You will move in a natural way, keeping up with a natural wide stride.
  5.  You can keep your hands on your hips for support.
  6. Keep your core engaged and straight. 
  7. Bend your knees simultaneously, Stop just before your back knee touches the floor. 
  8. Inhale as you lower your body.
  9. Rise by pressing on your back, knee and foot.
  10. Continue stepping forward with each lunge, alternating sides as you do. 
  11. If your balance is going haywire, stop and rest a while. Gather your balance and continue.

Tips on Walking Lunges 

  1. Keeping your feet too close will not be very good for your balance and stability: keep your feet at hip-width.
  2. Longer strides are walking lunges, but if you want to overdo things, you will land into an uncomfortable situation and that is not necessary. 
  3. Steadily, this will build your muscles: no need to rush into muscle building.

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