walking lunge: technique and muscles worked

How to do this exercise

Step:1 Stand with your feet shoulder-width apart.
Step:2 Take a step forward with your right leg, lowering your body into a lunge position.
Step:3 Keep your torso upright and your front knee aligned with your ankle.
Step:4 Push off with your right foot and bring your left foot forward, stepping into a lunge position with your left leg.
Step:5 Continue alternating legs and walking forward, maintaining a controlled and steady pace.
Step:6 Repeat for the desired number of repetitions.

Equipment: Body weight Dumbbells Barbell
Body part: Thighs Glutes Cardio
Target muscle: Quadriceps Gluteus maximus
Secondary muscle: Lower back Hamstrings Calves Adductors Gluteus medius Internal obliques External obliques

Hypertrophy grade

Average6 / 10

Nemeo’s take

Walking lunges are a dynamic variation of the classic fly squat, which strongly uses the quadriceps and glutes over a long range. Their potential for hypertrophy is limited by balance, coordination and sometimes grip if free loads. The exercise is a very good tool for functional stimulation and muscular endurance, but remains less effective for maximum overload and pure isolation than guided exercises or a classic squat.

This catalog score reflects Nemeo’s assessment of the exercise’s muscle-building potential. It is not a standardized scientific rating or a personalized recommendation.

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walking lunge

How to do this exercise

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