Walking Lunge is a compound exercise targeting the legs: several joints work together, it takes heavy loading well and belongs at the start of a session. Secondary muscles: glutes, calves, core. Equipment: dumbbell, barbell, bodyweight, kettlebell. Difficulty: beginner, suitable for beginners. It takes 5 steps; the most common mistake is covered in the tip below.

Step-by-step

Stand tall with feet hip-width apart and your torso steady.
Take a long step forward with one foot.
Lower down until both knees are bent to about 90 degrees.
Drive through the front heel to bring your back foot forward and continue stepping.
Repeat by walking forward with alternating steps.

Coaching tip

Take a long stride, keep your torso upright as the back knee nears the floor, and drive through the front heel.

Caution

Skip this move or ask a professional first if you have pain or an injury in: knee. FitCi filters it out of your program automatically based on the injuries in your profile.

How to program it

Sets × reps and rest by goal; load and long rest matter most on compound lifts. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.

Goal	Sets × Reps	Rest
Strength	4 × 4-6	180 s
Muscle gain	3 × 6-10	150 s
Fat loss / conditioning	3 × 10-15	90 s

FitCi applies this table to your age and goal automatically and writes weekly progression.

Alternatives

At home, no equipment: Bodyweight Squat, Wall Sit
Same muscle, different equipment: Leg Press, Hack Squat, Leg Extension

More legs exercises

Add this exercise to your program

Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.

Get it on the App Store Get it on Google Play