How to do a walking lunge
Stand tall holding a dumbbell in each hand at your sides, feet about hip-width apart.
Take a long step forward with one leg and lower your back knee toward the floor.
Stop when your back knee is just above the floor and your front thigh is about parallel, with your front knee over your foot.
Push through your front foot to stand up, bringing your back foot forward.
Step straight into the next lunge with the other leg, and keep alternating.
These steps describe common technique. If something hurts, stop and ask a qualified coach or clinician.
Common walking lunge mistakes
Steps too short
A short step pushes your front knee far past your toes and lifts your heel. Take a step long enough that both knees bend to about 90 degrees.
Leaning forward
Keep your chest up and your shoulders over your hips.
Banging the back knee on the floor
Lower under control and stop just above the floor.
Counting reps differently each session
Pick one way, each step or each pair of steps, and use it every time so your log compares.
How to track your walking lunge
Log the weight and reps of every set. Over a few weeks, the heaviest weight you lift and your estimated one-rep max show whether you are getting stronger, even when your sets use different rep counts.
Estimated 1RM, Epley formula
20 kg × (1 + 12 ÷ 30) ≈ 28 kg
A set of 12 at 20 kg estimates a one-rep max of about 28 kg.
