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How to do the Walking Lunge

The Walking Lunge is a compound dumbbells exercise that mainly works your quads and glutes, with help from your adductors. Focus on three things: step long, drop the back knee; front knee over mid-foot; drive through the front heel.

QuadsGlutesAdductorsDumbbells

Setup

  1. 1Dumbbells at sides
  2. 2Clear walkway ahead

Three cues

  1. 1Step long, drop the back knee
  2. 2Front knee over mid-foot
  3. 3Drive through the front heel

Most common mistake

Short choppy steps

Take a longer stride

In Hindi · हिन्दी में

  1. 1लंबा क़दम, पिछला घुटना नीचे
  2. 2अगला घुटना पैर के बीच के ऊपर
  3. 3अगली एड़ी से धकेलें

आम गलती: छोटे-छोटे क़दम हों तो, लंबा क़दम लें

Alternatives to the Walking Lunge

Same movement, different equipment — for when the machine is taken or something doesn’t feel right.

Hear these cues between sets.

Gymie tells you the weight for your next Walking Lunge set and says the cue that matters — in English or हिन्दी.

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General guidance, not medical advice. Stop if you feel sharp pain and see a professional.