quads · Bodyweight · Beginner
Walking Lunge
The walking lunge is a lunge you travel with, which adds a balance demand on every step. Long strides and a slight forward lean make it a glute exercise.
Why it's in a glute program: Glute-focused lunges with a conditioning effect.
How to do the walking lunge
- Begin standing with your feet shoulder width apart and your hands on your hips.
- Step forward with one leg, flexing the knees to drop your hips. Descend until your rear knee nearly touches the ground. Your posture should remain upright, and your front knee should stay above the front foot.
- Drive through the heel of your lead foot and extend both knees to raise yourself back up.
Form cues
- Long strides, torso slightly forward.
- Rear knee just above the floor.
- Push through the front heel into the next step.
Muscles worked
Primary: quads. Movement pattern: lunge. Equipment: bodyweight.
Programs that use the walking lunge
In Glute Max this exercise appears in 7 of the coach-built programs, including Bodyweight Booty Basics — 3 Day, Lean & Lifted Intro — 3 Day, No-Equipment Peach Sculpt — 4 Day. Every program shows the animated form guide above on the workout screen.
