What muscles does the Walking Lunge work?

The Walking Lunge mainly works the quads and glutes.

What equipment do you need for the Walking Lunge?

None: it is a bodyweight exercise.

How many sets and reps of the Walking Lunge?

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

What can I do instead of the Walking Lunge?

Backward Sled Drag, Band Squat, Barbell Anderson Squat and Barbell Back Squat work the same main muscle.

Walking Lunge

Step forward into deep lunges, lowering the back knee toward the floor and driving through the front heel.

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See your setup in four steps

Demo video from YouTube, played in its own player.

Muscles worked: Quads, Glutes
Equipment: Bodyweight
Movement: Legs

Sets and reps

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

General ranges, not medical advice. Stop if anything hurts.

Variations

The same movement with other equipment or a different angle.

Alternatives

Other exercises for the quads, for when the bodyweight is taken or you want a change.

Questions

What muscles does the Walking Lunge work?: The Walking Lunge mainly works the quads and glutes.
What equipment do you need for the Walking Lunge?: None: it is a bodyweight exercise.
How many sets and reps of the Walking Lunge?: For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
What can I do instead of the Walking Lunge?: Backward Sled Drag, Band Squat, Barbell Anderson Squat and Barbell Back Squat work the same main muscle.

Program it for your clients

Coaches add the Walking Lunge to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.

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