Walking Lunge

Setup

1. 01Hold a dumbbell in each hand at your sides.
2. 02Stand tall with feet hip-width apart.
3. 03Pick a clear walking path of several meters.
4. 04Brace the trunk and fix the gaze forward.

Execution

1. 01Step forward into a long stride.
2. 02Lower until the rear knee nearly touches the floor.
3. 03Drive through the front foot to rise.
4. 04Bring the rear leg through into the next stride.

Checkpoints

• -The front knee tracks over the toes, not inward.
• -The torso stays upright through every stride.
• -Both knees reach about 90 degrees at the bottom.
• -Steps stay hip-width apart, not on a tightrope.

Common mistakes

• -Taking short steps that slam the front knee forward.
• -Leaning the torso forward under fatigue.
• -Pushing off the rear foot instead of the front leg.
• -Letting the front knee cave inward.