Body weight
Walking lunge
Walking lunge mainly works your quads and glutes. It also helps your hamstrings, inner thighs, and calves.
Step by step
- Take a long step forward and plant your foot.
- Lower your back knee toward the floor, torso upright.
- Push through your front foot and step into the next lunge.
What you should feel
Work in your thighs and glutes with each step. Your knees should not ache and you should not lose balance.
Common mistake
Taking steps too short, which strains the knee; step farther so your shin stays nearly vertical.
Sets and reps
- To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
- To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
- For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.
- Count the reps for each side.
Alternatives for the same muscles
No machine, no barbell, or something hurts? These work the same muscles.
Dumbbell split squatQuads, Glutes
Dumbbell reverse lungeQuads, Glutes
Dumbbell step-upQuads, Glutes
Barbell lungeQuads, Glutes
Barbell walking lungeQuads, Glutes
Barbell step-upQuads, GlutesQuestions
What muscles does the walking lunge work?
Walking lunge mainly works your quads and glutes. It also helps your hamstrings, inner thighs, and calves.
Can I do the walking lunge at home?
Yes. You only need your body weight and a little floor space.
How many sets and reps of the walking lunge?
To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute. Count the reps for each side.
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).
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