Walking lunge
Quads · Dumbbell · also glutes (bottom muscles)
Set up
A clear, flat walkway, and two dumbbells when you're ready.
Steps
- Stand tall with a dumbbell in each hand at your sides, or none at first.
- Take a long step forward and lower your back knee towards the floor.
- Stop when both knees are bent at about a right angle, or as low as is comfortable.
- Push through your front foot and bring your back foot forward into the next step.
Keep in mind
- Stand tall; eyes ahead
- Front knee follows the direction of your toes
- Take steps long enough that your front heel stays down
Common mistake
Short steps, so your front heel lifts. Take a longer step.
Safety
Start without dumbbells. If your balance isn't steady, do the lunges in place, holding a wall or rail.
Stop and rest if you feel chest pain, dizziness, unusual shortness of breath or sharp joint pain. Get medical help if it doesn't settle.