Walking Lunge
Quick Information
Category
Strength
Difficulty
Intermediate
Equipment
Dumbbell, Barbell
Primary muscle group
Quadriceps, Gluteus Maximus
Secondary muscle groups
Hamstrings, Adductors, Trunk
Movement pattern
Unilateral Lunge
Training goal
Unilateral Strength
Sport
General Athletic Development, Football, Soccer, Rugby
Overview
Purpose. Build unilateral leg strength and hip stability through a long stride.
How it fits the system. An intermediate-level unilateral lunge entry in the Strength section, programmed to develop unilateral strength. Related work in the library: Reverse Nordic Curl and Wall Sit.
Primary muscles
Quadriceps, Gluteus Maximus
Secondary muscles
Hamstrings, Adductors, Trunk
Movement pattern
Unilateral Lunge
Equipment
Dumbbell, Barbell
Difficulty
Intermediate
How to Perform
- Stand tall holding dumbbells at the sides or a barbell on the back.
- Step forward into a long stride and lower the rear knee towards the floor.
- Keep the front shin close to vertical and the torso upright.
- Drive through the front foot to bring the rear leg through.
- Step straight into the next lunge without pausing.
- Continue for the prescribed distance or repetitions.
Coaching Cues
- Take a long stride so the work stays in the glutes and quads.
- Keep the trunk tall and the ribs stacked over the pelvis.
- Lower under control rather than dropping onto the knee.
Common Mistakes
- Short strides that push the knee far past the toes.
- Letting the front knee collapse inwards.
- Leaning the chest forward over the front thigh.
Progressions & Regressions
Progressions
Add load, then move to overhead or front-racked walking lunges.
Regressions
Reverse lunge in place, or bodyweight walking lunge.
When to Use It
When to use
As a main lower-body accessory or in a leg circuit.
When not to use
With acute knee pain that is not relieved by shortening the range.
Programming
3 to 4 sets of 8 to 12 steps per leg.
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