Form Friday: Walking Lunges


by Devin Sarno, NSCA-CPT

Exercise: Walking Lunges

Muscle Groups: Quadriceps, Glutes, Hamstrings

Importance: The Walking Lunge encompasses an excellent combination of strength and cardio. It will help build your legs while elevating your heart rate and maximizing calorie burn.

Proper Form:

  • Start standing with your feet about shoulder width apart
  • Stride forward with one foot, planting the heel and the ball of your foot on the ground
  • Once you are in a stable split stance, flex (bend) your knees and begin to drop your hips
  • Lower your rear knee toward the floor until it nearly touches
  • Remain upright and tall making sure your front knee tracks forward in line your front foot
  • Driving through your front heel, begin to extend both of your knees (straighten your legs)
  • Step forward with your rear foot until you are standing upright in your starting position
  • Repeat these steps with the opposite foot


  • Most of your weight should be in your leading leg
  • Do not allow your knee to collapse inward as you are descending; be sure it tracks forward in line with your foot
  • Do not rush your reps! Make sure you maintain your balance and are controlled throughout each rep

Sample Workout: Complete 3 rounds!

  •     10 Walking lunges
  •     10 Burpees
  •     10 Walking Lunges
  •     10 Dumbbell Bent Over Rows
  •     10 Walking Lunges
  •     10 Push-ups