Legs · Compound Exercise
Walking Lunge
The Walking Lunge is a compound exercise that primarily trains the Quads, with help from the Glutes and Hamstrings. Here is how to perform it with good form, the muscles it works, and how to program it.
Compound
Dumbbell / Bodyweight
Beginner
Muscles worked
Quads — primary
Glutes — assist
Hamstrings — assist
How to perform the Walking Lunge
1
Set up
Long stride forward, torso stays vertical.
2
Execute
Front knee tracks over toes — back knee just kisses the floor.
3
Form check
Push through the front heel into the next step.
How to program it
3–4 sets × 6–10 reps · 1–2 reps in reserve · 2–3 min rest
Progress by adding a rep or a little load each week, keeping the reps in reserve shown above.
Put it in a plan.
Our free generator builds a full week around movements like this — or browse ready-made splits.