Should my back knee touch the ground?

It is best to hover the back knee an inch above the floor. Lightly grazing the floor is acceptable, but avoid slamming your knee into the ground as this can cause injury.

Is it better to stop in the middle or step straight through?

Stopping with your feet together between reps provides more stability for beginners. Stepping straight through increases the balance challenge and keeps more constant tension on the muscles.

How far apart should my feet be side-to-side?

Maintain 'train tracks' rather than a 'tightrope.' Keeping your feet hip-width apart throughout the stride will significantly improve your balance and hip alignment.

Walking Lunges: Form Guide and Muscle Benefits

Master the walking lunge with our expert guide. Learn correct form, avoid common mistakes, and build stronger quads and glutes with this functional movement.

How to Perform

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

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

Primary movers

Quads

Stabilizers

Glutes
Hamstrings
Adductors
Core

Related Guides

Quads · Legs