Walking Lunge

Muscles worked by the Walking Lunge

Primary

GlutesGluteus MaximusQuadsQuadriceps Femoris

Secondary

Glute MediusGluteus MediusHamstringsHamstring Muscles

Also called: glute, glutes, gluteus maximus, buttocks, butt, quad.

Equipment

No equipment — this is a bodyweight exercise.

How to do the Walking Lunge

1. Stand tall with feet hip-width apart and hands on hips.
2. Step one foot forward into a long lunge.
3. Lower until both knees are around 90 degrees.
4. Drive through the front heel and step the back foot forward.
5. Continue alternating legs as you walk forward.
6. Repeat for the desired number of reps.

Form tips

• Lower until both knees reach about 90 degrees.
• Keep your torso upright as you step.
• Drive through your front heel to step forward smoothly.

At a glance

Walking Lunge in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Barbell Lunge
• Barbell Reverse Lunge
• Bodyweight Reverse Lunge
• Dumbbell Lunge
• Kettlebell Goblet Lunge
• Kettlebell Lunge Press
• Kettlebell Offset Reverse Lunge and Press
• Kettlebell Reverse Lunge

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "walking-lunge",
  "name_en": "Walking Lunge",
  "name_de": "Gehende Ausfallschritte",
  "name_es": "Zancada Caminando",
  "description_en": "A traveling lunge stepping forward leg over leg, training the quads and glutes with an added balance challenge.",
  "description_de": "Ein gehender Ausfallschritt, bei dem du Bein für Bein nach vorne schreitest und Quadrizeps und Gesäßmuskeln mit zusätzlicher Balance-Herausforderung trainierst.",
  "description_es": "Una zancada en movimiento que avanza pierna tras pierna, trabajando los cuádriceps y glúteos con un desafío de equilibrio adicional.",
  "category": "strength",
  "force_type": "push",
  "mechanic": "compound",
  "difficulty": "intermediate",
  "body_part": "upper_legs",
  "primary_muscles": [
    "gluteus_maximus",
    "quadriceps"
  ],
  "secondary_muscles": [
    "gluteus_medius",
    "hamstrings"
  ],
  "goals": [
    "hypertrophy",
    "strength"
  ],
  "tags": [
    "shoulder_safe",
    "lower_back_safe",
    "no_axial_load",
    "knee_safe"
  ],
  "variation_group": "lunge",
  "is_unilateral": true,
  "is_bodyweight": true,
  "instructions_en": [
    "Stand tall with feet hip-width apart and hands on hips.",
    "Step one foot forward into a long lunge.",
    "Lower until both knees are around 90 degrees.",
    "Drive through the front heel and step the back foot forward.",
    "Continue alternating legs as you walk forward.",
    "Repeat for the desired number of reps."
  ],
  "instructions_de": [
    "Stehe aufrecht mit hüftbreit gestellten Füßen und Händen auf den Hüften.",
    "Tritt mit einem Fuß weit nach vorne in einen Ausfallschritt.",
    "Senke dich ab, bis beide Knie etwa 90 Grad gebeugt sind.",
    "Drücke durch die vordere Ferse und führe den hinteren Fuß nach vorne.",
    "Wechsle die Beine kontinuierlich beim Vorwärtsgehen.",
    "Wiederhole für die gewünschte Anzahl an Wiederholungen."
  ],
  "instructions_es": [
    "Párate erguido con los pies separados al ancho de las caderas y las manos en las caderas.",
    "Da un paso adelante largo con un pie en zancada.",
    "Baja hasta que ambas rodillas estén en torno a 90 grados.",
    "Empuja con el talón delantero y lleva el pie trasero hacia adelante.",
    "Continúa alternando piernas al avanzar.",
    "Repite el número de repeticiones deseado."
  ],
  "tips_en": [
    "Lower until both knees reach about 90 degrees.",
    "Keep your torso upright as you step.",
    "Drive through your front heel to step forward smoothly."
  ],
  "tips_de": [
    "Senke ab, bis beide Knie etwa 90 Grad erreichen.",
    "Halte den Oberkörper aufrecht, während du schreitest.",
    "Treibe über die vordere Ferse, um flüssig nach vorne zu schreiten."
  ],
  "tips_es": [
    "Baja hasta que ambas rodillas formen unos 90 grados.",
    "Mantén el torso erguido al dar el paso.",
    "Impulsa con el talón delantero para avanzar con fluidez."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "start": "images/flat/walking-lunge-start.webp",
      "peak": "images/flat/walking-lunge-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "walking-lunge");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.