dumbbell·compound
Walking Lunge
quadsgluteshamstringscore
How to
The technique.
- 01
Stand tall, holding a dumbbell in each hand, arms extended by your sides.
- 02
Step forward with one leg, lowering your hips until both knees are bent at 90-degree angles.
- 03
Ensure your front knee is directly over your ankle and your back knee hovers above the floor.
- 04
Drive through your front heel, bringing your back foot forward to meet the front foot.
- 05
Alternate legs, continuing to step forward with each repetition.
Common mistakes
What goes wrong.
- ×Leaning too far forward, putting stress on the front knee.
- ×Knee caving inwards, stressing the knee joint.
- ×Not going deep enough, limiting muscle activation.
- ×Losing balance, indicating weak core or stability.
- ×Rushing the movement, sacrificing control and proper form.
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