At a glance
- Main muscle
- Glutes
- Also works
- Quads and hamstrings
- Equipment
- Dumbbell
- Rep range in Mitta
- 8 to 12 reps
- Skill level
- Intermediate
- How tiring
- High
- One side at a time
- Yes
- Weight step in Mitta
- 2 kg
How to do it
- Long strides for more glutes.
- Back knee almost to the floor.
- Torso leaning slightly forward.
Pick a weight you can lift for 8 to 12 reps with good form, and stop each set with a few reps left in the tank. Do the same number of reps on both sides, starting with your weaker side.
Why rating A
Big stretch on glutes and quads, but fatiguing and balance-dependent; no direct comparative evidence for an S.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Dumbbell Reverse Lunge · Dumbbell · rating A
- Bulgarian Split Squat · Dumbbell · rating A
- Smith Machine Front-Foot-Elevated Reverse Lunge · Machine · rating A
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the walking lunge.
Let Mitta set the weight.
Mitta plans the walking lunge with a weight and rep target for every set, worked out from your last sessions.
Questions about the
walking lunge
What muscles does the walking lunge work?
The walking lunge mainly trains your glutes. Your quads and hamstrings help.
How many reps of the walking lunge should I do?
Mitta plans the walking lunge at 8 to 12 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the walking lunge?
Good alternatives that train the same muscle are the dumbbell reverse lunge, Bulgarian split squat and Smith machine front-foot-elevated reverse lunge.
Is the walking lunge good for beginners?
It takes some practice. Learn it with a light weight first, or start with an easier alternative.
Why does the walking lunge have rating A?
Big stretch on glutes and quads, but fatiguing and balance-dependent; no direct comparative evidence for an S.