Dumbbell

Walking lunge

This is a basic lunge with a boost – you combine each rep in a fluid sequence as you walk forwards across the floor. It works all your leg muscles while also acting as a great stretch for the hip flexors. Your core activates to help keep you balanced.

Exercise profile

Equipment

Dumbbells

Primary muscle groups

Thighs, glutes

Secondary muscle groups

Core, hips

Caution

Avoid this exercise if you have knee issues; stick to reverse lunges instead.

1 Hold a dumbbell in each hand and stand with your feet shoulder-width apart. Let your arms hang at your sides.

2 Take a long step forwards with your left foot. Bend both of your knees, and lower your right knee straight down until your left thigh is parallel to the floor. That is one step.

3 Push through your left heel to stand up. Immediately take a long step forwards with your right foot. Bend your knees until your right thigh is parallel to the floor. That is another step. Continue lunging forwards for the number of steps given in your workout.

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Easier variation

Dumbbell front lunge

In step 3, rather than stepping forwards, step back to the starting position. Alternate stepping forwards with each foot.

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Easier Variation

Bodyweight walking lunge

Perform the lunge as described, but without dumbbells. You can extend your arms to maintain balance.