Walking lunges are one of the most effective, yet underrated, leg exercises. They’re a variation of the forward lunge, already a pretty solid choice when it comes to increasing leg strength and size. Targeting your quads, glutes and hamstrings, lunges can rapidly build explosive power, even out imbalances between your legs, and are a go-to move in the gym, whatever your strength-training goals. Some also classify the lunge as a key fundamental, or basic, movement pattern, providing practical benefits in helping you move optimally outside the gym, too.
You get it, lunges are great. However, we’re talking about walking lunges, upping the ante by adding some locomotion, making this a dynamic exercise that requires much more stability, balance, coordination and awareness of your body in space (also known as proprioception).
How to do walking lunges:
Start by standing straight with a dumbbell in each hand. Your feet should be hip-width apart, your chest up, and your core engaged.
With one leg, take a big step forward and place the foot flat on the ground. Bend both knees and lower down under control until both your knees are bent at 90° and your front thigh is parallel to the floor. Keep your front heel down throughout the lunge.
Push through the front foot and bring your back foot forwards stepping straight into another forward step. Repeat on the other side. Keep your hips square and feet facing forwards throughout the movement and keep the range of motion consistent throughout.