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Walking Lunge

Written by admin

January 2, 2020

Gym Exercises | Strength Exercises

The lunge is a great exercise for the lower body while having to stabilize the upper body for the correct posture.

Start standing up nice and tall and then begin with one foot going forward.


Sink down till the desired depth. In the image below, our standard is knees to ground. Note that not everyone is comfortable with their knee touching the ground especially if they are older or have had an injury to their patellar tendon. Some will prefer to do this on mats or on the grass. You can choose a standard that is applicable to yourself or your client.

Come up to full extension again ensuring that you keep your back nice and straight with feet finishing together. Note that depending on the standard, you may or may not be required to bring your feet together. Often, as long as your body has reached full extension with the walking (extending) leg, this is enough and you can skip bringing your feet together and then take a longer (walking) step forward to sink into the next lunge.

Continue with the alternative leg.


Sink into the bottom position of the lunge.

Extend to full height again. In this case, we would count all of the repetitions completed here as 2 reps (1 for each leg).

You can easily progress or regress this exercise.

Examples of progression

  • Walking overhead barbell lunges
  • Walking front racked barbell lunges
  • Walking weighted dumbbell lunges

Examples of regression

  • Knee just above the ground on the lunge
  • Knee to quarter squat depth.
  • Using a band above head wrapped underneath armpits to support weight coming up.

Remember to seek the advice of your fitness trainer, medical and/or allied health professionals, if you are new to exercise or have an injury or medical condition to consider.

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