How To Do Walking Lunges Properly, According To A Trainer

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Your leg muscles will thank you for mixing this strength-building move into your routine.

I consider stationary lunges a "meat and potatoes" type of lower-body exercise, and for good reason. In one move, I can target multiple muscle groups—including the glutes, quads, hamstrings, and calves—with bodyweight anywhere. Lunges are beginner-friendly, too.

Still, lunging in place (or split squats) can get real boring, real fast. The key to spicing up your workout? Get moving more and kick it up a notch with walking lunges. Walking lunges recruit all the major muscles in your legs and don't call for additional equipment, says Antonia Henry, CPT, a NASM-certified personal trainer and pregnancy and postpartum athleticism coach.

Meet the expert: Antonia Henry, CPT, is a NASM-certified personal trainer, pregnancy and postpartum athleticism coach, and registered yoga teacher.

Because you're moving around your space and alternating legs, walking lunges can feel less tedious. Plus, walking lunges come with an added balance challenge. "The stability requirement in walking lunges comes from it being a unilateral exercise, [meaning] it works one side [of your body] at a time," she notes. "Additionally, there's the transition time in the movement when you'll just be standing on one leg."

Ahead, learn all about the perks of walking lunges, as well as tips on how to do walking lunges with perfect form, avoid injuries, and level up the lower-body burner, according to a trainer.

Although walking lunges look pretty straightforward and you've likely done them in the past, there are a few key technique tips to help get the most out of the movement, according to Henry.

How to:

You’re best bet is performing them at the beginning of your workout, when you’re still mentally energized and your body is fatigue-free, according to Henry. Why? Walking lunges are a compound exercise—meaning they utilize multiple muscle groups and joints—so they can be a bit taxing on the body.

Complete three sets of six to 12 reps on each leg during your usual lower-body workouts, suggests Henry.

Walking lunges can be used as your main exercise in your lower-body workouts, but they also pair well with squats and deadlifts, so consider incorporating the moves into a killer glute-building circuit. "[With] any deadlift variation, you're really going to be hitting those glutes and hamstrings—and everyone wants a bigger booty," notes Henry.

Everyone from fitness newbies to strength training pros can benefit from adding walking lunges to their routine. Here are the exercise's most noteworthy perks.

Bodyweight walking lunges will surely put the muscles in your lower half to the test, but if you want to take the challenge up a notch, you absolutely can with these variations.

Why it rocks: Adding load, such as holding a kettlebell in front of your chest, to your walking lunge is the easiest way to level up the exercise, says Henry.

How to:

Why it rocks: For an extra core challenge, twist your torso to the side as you lower down into the lunge. This variation also trains your body in the transverse plane of motion, which helps to stabilize and strengthen joints that are often more mobile and susceptible to injury, such as the hips and spine, according to the National Academy of Sports Medicine.

How to:

Why it rocks: Level up by holding one dumbbell or kettlebell in a front-rack position on just one side of the body. This position requires your core to put in overtime, says Henry. All the abdominals kick in to keep your torso upright as you lunge with the uneven weight.

How to:

Walking lunges are a safe and effective exercise for most individuals, but folks who have a history of knee injury may want to chat with their doctor before trying them, as the exercise can place additional stress on the joint, says Henry. If you get the green light, take extra care to avoid hitting your knee on the floor as you lower into your lunge, she advises.

Start with bodyweight and support. If you’re a beginner or struggle with balance, practice bodyweight walking lunges until your form improves, she suggests. You may also want to do your reps a foot or two away from a wall so you can extend out your arm and steady yourself.

Wear the right sneakers for optimal stability. "If you're wearing running shoes with a lot of padding in them, it's going to make [walking] lunges way harder than they need to be," says Henry. "I would definitely suggest something without padding, like Converse, Metcons, or Vans, or you can just take your shoes off for your lunges."

Keep feet hip-width apart. The biggest way to reduce the risk of toppling over, though, is to make sure to keep your feet hip-width apart throughout the entire set, says Henry. "The number one mistake that I see people make, which makes walking lunges seem so much more difficult, is that as they are stepping out, they end up doing a tightrope walk," she explains. "They're putting just one foot right in front of the other, which makes you get really off-balance."

Work with a pro. If you'd prefer a bit more personalized guidance (concern about injury or are struggling with your form), definitely connect with a certified personal trainer or strength coach. These pros will help you feel comfortable and confident performing walking lunges—and get you one step closer to building a strong lower body.

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