Legs
Walking Lunges
A functional lower-body staple designed to build unilateral strength, dynamic balance, and powerful glutes.
How to perform.
Follow the sequence — setup is half the lift.
Stand tall with your feet hip-width apart and your hands on your hips or holding weights at your sides.
Take a controlled step forward with your right leg, landing heel-to-toe while keeping your torso upright.
Lower your hips by bending both knees until your back knee is just hovering above the floor and your front thigh is parallel to the ground.
Drive through the midfoot of your front foot to stand up, bringing your trailing leg forward to meet the front leg or stepping directly into the next rep.
Maintain a neutral spine and engaged core throughout the movement to ensure stability.
Repeat the sequence by stepping forward with the left leg, alternating sides as you move across the room.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Stepping with feet in a straight line which compromises lateral stability.
- Allowing the front knee to collapse inward toward the midline.
- Leaning the torso too far forward and putting excessive shear force on the knee.
- Taking steps that are too short, causing the front heel to lift off the ground.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.