top of page

Walking Lunges: How To Do Them and Benefits of Adding Them To Your Routine

Updated: Oct 20, 2023

Walking lunges, a dynamic and versatile exercise, have become a popular choice for fitness enthusiasts seeking an effective full-body workout. This blog post aims to provide a comprehensive guide on how to perform walking lunges correctly while highlighting the numerous benefits they offer.

Whether you're a seasoned fitness enthusiast or a beginner looking to elevate your exercise routine, walking lunges can be a game-changer for your fitness journey.

a couple completing walking lunges outside

What Are Walking Lunges?

Walking lunges are a variation of the traditional lunge exercise, involving a dynamic forward movement. To perform a walking lunge, start by standing upright with your feet shoulder-width apart.

Take a step forward with one leg, bending both knees to create a 90-degree angle with your front and back legs. Keep your upper body straight and core engaged as you lower your back knee toward the ground.

Push off with your front foot to bring your back foot forward, stepping into the next lunge on the opposite leg. Continue the movement, alternating legs, as you walk forward.

Benefits of Walking Lunges

1. Full Body Workout: Walking lunges engage multiple muscle groups simultaneously, making them an efficient full-body exercise. They primarily target the quadriceps, hamstrings, glutes, and calves, but also work the core, hip flexors, and even the upper body for stabilization.

2. Improved Balance and Coordination: Walking lunges require balance and coordination as you move forward with each step. By regularly incorporating them into your routine, you can enhance your proprioception and overall body awareness.

3. Cardiovascular Endurance: Performing walking lunges at a steady pace can elevate your heart rate and contribute to cardiovascular conditioning, making them an excellent addition to any cardio-focused workout.

4. Leg Strength and Definition: The focus on lower body muscles in walking lunges helps strengthen and tone your legs, contributing to improved lower body strength and definition.

5. Functional Movement: Walking lunges mimic the movement patterns involved in daily activities like walking and climbing stairs, making them a functional exercise that can enhance your everyday mobility.

a woman completing a walking lunge outside on a track

How To Do Walking Lunges Correctly

To maximize the effectiveness of walking lunges and prevent injury, it's essential to maintain proper form. Follow these steps to perform walking lunges correctly:

  1. Stand tall with your feet hip-width apart and shoulders back.

  2. Take a step forward with one leg, ensuring your knee is directly above your ankle when you lower into the lunge position.

  3. Lower your back knee toward the ground, keeping your front knee at a 90-degree angle.

  4. Push off with your front foot and bring your back foot forward, stepping into the next lunge on the opposite leg.

  5. Continue walking forward, alternating legs with each step.

  6. Engage your core and maintain an upright posture throughout the movement.

Incorporating Walking Lunges Into Your Routine

Walking lunges can be easily incorporated into your existing workout routine. You can use them as part of a warm-up, during a cardio session, or as a stand-alone leg workout.

For beginners, starting with bodyweight walking lunges is recommended, gradually adding dumbbells or other weights for added resistance as you become more comfortable with the exercise.


Walking lunges offer a multitude of benefits for individuals of all fitness levels, making them a valuable addition to any exercise routine.

By incorporating walking lunges into your workouts, you can strengthen and sculpt your lower body, enhance balance and coordination, and enjoy the functional benefits of this dynamic exercise.

Embrace the power of walking lunges to take your fitness journey to new heights and revel in the rewards of a stronger, healthier you.

FAQ for walking lunges

FAQ: Walking Lunges

1. Are walking lunges suitable for beginners? Absolutely! Walking lunges can be modified to suit all fitness levels. Beginners can start with bodyweight lunges and gradually increase intensity as they build strength and confidence.

2. Can I do walking lunges if I have knee issues? While walking lunges can be beneficial for knee stability, individuals with knee issues should consult a healthcare professional before attempting this exercise. Proper form and adequate warm-up are crucial to minimize stress on the knees.

3. How many walking lunges should I do in a workout? The number of walking lunges in a workout depends on your fitness level and goals. Start with a manageable number, such as 10-12 lunges per leg, and gradually increase as you progress.

4. Can walking lunges help with weight loss? Yes, walking lunges can contribute to weight loss when incorporated into a well-rounded exercise routine that includes cardio and strength training. They engage multiple muscle groups, helping to burn calories and improve overall fitness.

5. Can I do walking lunges without weights? Absolutely! Walking lunges using just your body weight can still provide an effective workout. If you're new to the exercise, mastering the movement without weights is an excellent way to ensure proper form before adding resistance.

22 views0 comments


Rated 0 out of 5 stars.
No ratings yet

Add a rating

As an affiliate marketer, I may earn a small commission for any purchases made through the affiliate links on this website. Rest assured, this does not affect the price you pay for any products or services. I only recommend products and services that I genuinely believe in and have personally used or reviewed. Your support through these affiliate links helps me continue to provide valuable content and resources on fitness, health, and wellness. Thank you for your support!

bottom of page