Walking lunges

Walking Lunges primarily target the gluteus maximus (large buttock muscle) and the quadriceps femoris (four-headed thigh muscle). Additionally, this exercise provides an intense stimulus to the biceps femoris (hamstring muscle).

High knee walking lunges

High Knee Walking Lunges add an extra dynamic element to your workout routine. You can also incorporate them as traditional stationary lunges or as Jumping Lunges for added intensity.

Body Position

Initiate High Knee Walking Lunges from a standing position. Keep your legs hip-width apart, and let your arms hang directly beside your body. Maintain an upright posture, creating a natural arch in the lower part of your back. Direct your gaze forward and engage your abdominal muscles.

Execution

Commence High Knee Walking Lunges by taking a forward lunge. Ensure that your front knee forms a right angle with your upper and lower leg, and most importantly, make sure your front knee does not extend beyond your foot to prevent joint injuries. The trailing knee moves toward the ground but does not touch it. You can involve your arms to make the movement more dynamic. Keep your upper body always upright, and your gaze continues to be forward. Push yourself up through the heel of your front foot. Bring the trailing leg forward, lifting the knee toward your chest. Keep the upper body upright, and the formerly front leg almost fully extended. To maintain a continuous and dynamic movement, swing the leg in the air forward, returning to the lunge position. Repeat the sequence with the opposite side.

Classic walking lunges

Classic Walking Lunges are similar in execution to classic lunges but involve moving through space rather than staying in one place.

Body Position

To begin walking lunges, stand upright with your legs approximately hip-width apart, and your feet pointing straight ahead. Keep your upper body completely upright, and your gaze directed forward. Arch your lower back naturally to protect the spine and intervertebral discs. You can let your arms hang beside your body or place them on your hips. Now engage your abdominal muscles and get ready for Walking Lunges.

Execution

Initiate Walking Lunges by taking a forward lunge while inhaling. Choose a step length that positions your front leg with the upper and lower leg at approximately a right angle. Simultaneously, make sure the knee does not extend beyond the toes. Move the trailing knee toward the ground, ensuring it does not touch. Keep the upper body fully upright and maintain a slight arch in the lower back. The movement occurs exclusively in the legs. Push yourself up through the heel of the front foot while exhaling and bring the trailing leg forward to return to the starting position. The body is once again straight, and your legs are hip-width apart, just one step further forward. Proceed to the next repetition with the other leg, moving through space.

Tip

For increased engagement of the target muscles, perform lunges without stopping and in a fluid manner. Adding weights such as dumbbells or a barbell increases the difficulty level. For more information on this exercise variation, refer to Weighted Lunges.

Common mistakes when doing walking lunges

Although walking lunges are suitable for beginners looking to incorporate lunges into their workout routine, there are still some pitfalls that you should be mindful of and strive to avoid with the helpful tips provided in the following section.

✅ Front Knee Extends Beyond Toes: In walking lunges, it's crucial that the front knee does not extend beyond the toes. The toe tips serve as an important limit to how far forward your knee should go. Pay attention to achieving the right step length.

✅ Curved Upper Body: Throughout the exercise, there should be no movement in the upper body. Ensure that you do not curve your back. The upper body remains upright, maintaining a natural arch in the lower back.

✅ Knee Turns Outward or Inward: The knee should neither turn outward nor inward. Make sure you have high stability in your legs, and the knee is pointing towards your toe tips.

✅ Front Foot Lifts Off the Ground: The front foot should always remain fully on the ground. Also, ensure that you have a stable stance with your heel, as you will be pushing yourself back up through it.

Alternatives and similar exercises to walking lunges

Both beginners and advanced athletes can benefit from incorporating walking lunges into their workout routines. For those seeking more variety in their training plans, consider exploring the following variations of lunges.