QuadsIntermediateCompound
Walking Lunge
Lunge forward step after step holding dumbbells.
Benefits
- Legs, glutes and balance together
- Athletic carry-over
How to do it
- Long step, torso tall
- Back knee nearly touches the floor
- Push through the front heel
Common mistakes
- Short steps that stress the knee
- Wobbling side to side
Starting prescription
- sets
- 3
- reps
- 10–12
- Rest
- 90 s
- Reps in reserve
- 2
- Load step
- 1 kg
Safety and limitations
- Knee · Avoid
Avoid with a moderate or worse knee limitation; use an easier alternative.
Alternatives
No equipment
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