Walking Lunges

How to do the Walking Lunges

To begin a walking lunge stand upright with or without weights in your hands. Now take a lunge forward while never letting your knee go 'over' your toe. Once at the bottom of the lunge (not touching the floor), push off with the back foot and then approach the standing position. Repeat with the other leg. Make sure to breath out on the way up and breathe in on the actual lunge.

Spotter Information:
Stand beside for balance and form critque.

These are the muscles , equipment and categories of this exercise.

  • PRIMARY: Legs
  • Rectus Femoris
  • Thigh
  • Hamstrings
  • Quadricep
  • Calf

Averages for MyFit Users

The table below represents data from over 200,000 exercise logs and gives us an average for this exercise.

Average Weight LiftedAverage Reps One Rep Max Average
32 lbs14.7 0 lbs

What is a good starting weight?

Based on an average weight lifted of 32 lbs for all MyFit users we suggest you start at 50% of that weight:

Try 16 lbs and aim for 12-15 reps.

The average one rep max may be miscalculated for some bodyweight exercises due to the number 0 being entered into the 'weight' field.


Workouts Plans with Walking Lunges

Purpose Type Level
Sport Specific Intermediate
Muscular Definition Intermediate
Sport Specific Intermediate
Sport Specific Beginner
Sport Specific Advanced
Muscle Specific Intermediate
Muscle Specific Beginner

Make a Workout

Crafting a workout for the gym is extremely important. Consideration should be maintained throughout your designing process. If you just want to find one to use we offer plenty here. If you want to make your own you can start now.

Tracking Your Weights

There are lots of easy ways to track your sets and reps. One easy way is through a little book that you can take with you to the gym. This book has progress charts, workouts and lots of tools you can use to always make sure you are improving.