Walking Lunges
Walking Lunges trains 8 of the 18 muscle groups Full Coverage tracks: Quads 70%, Glutes 65%, Adductors (inner thigh) 40%, Abductors (outer hip) 35%, Hamstrings 15%, Calves 15%, Abs 10%, Obliques 10%.
This movement is in our catalog for reference, with the same per-muscle numbers as every other page here. The app does not select it for you.
How to do it
- Hold a dumbbell in each hand at your sides, standing tall with room to walk forward.
- Step forward into a lunge, dropping your back knee toward the floor.
- Stop when your back knee is just short of touching and your front thigh is parallel.
- Push off your front foot and bring your back leg through into the next step.
- Keep your torso upright throughout - leaning forward turns it into a hinge.
Muscles it trains
Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.
- Quads 70%
- Glutes 65%
- Adductors (inner thigh) 40%
- Abductors (outer hip) 35%
- Hamstrings 15%
- Calves 15%
- Abs 10%
- Obliques 10%
How it compares
Compared with the Dumbbell Lunges, it loads Obliques 10 points higher, Glutes 5 points higher, Calves 5 points higher. Compared with the Dumbbell Front Squat, it loads Abductors (outer hip) 35 points higher, Quads 20 points lower, Glutes 20 points higher.
Other ways to train this
Other exercises for the Quads
Related guides
Exercise illustrations and data by RepDB (repdb.co), used under licence.
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