Walking lunge

Legsintermediaterepsno equipment

Hands joined in front of the chest, take a long step forward and lower with the back leg long and almost straight, back knee low but off the floor, then rise onto the front leg and bring the back foot through into the next forward step, so the body travels forward with each rep.

How to do it

1. Stand tall, feet hip width, hands joined palms together in front of the chest (prayer position), elbows down and out.
2. Take a long step forward, about 90-110 cm, with the right foot (heel lands first, then whole foot flat); the left foot stays where it is and rolls onto its ball.
3. Drop the hips down until the front thigh is about parallel to the floor with the right shin near vertical; the back leg stays long and almost straight (knee only slightly bent, hip stretched open), the left knee about 10-20 cm above the floor, torso upright.
4. Push through the right foot to stand up on the right leg; the left foot leaves the floor and swings forward past the right foot to land 60-90 cm ahead for the next lunge (now the right foot is the back foot). The whole body moves forward one step each rep.

Muscles worked

Main: quads, glutes
Supporting: adductors, hamstrings, calves