Walking lunge progression

From easiest to hardest. Move to the next step when you can do the current one with good form.

1. Split squat · Beginner · reps
   A static lunge in a fixed staggered stance: with both feet planted, the body lowers straight down until the front thigh is parallel and the long back leg brings the back knee close to the floor, then drives straight back
2. Walking lunge · Intermediate · reps
   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 ne
3. Jump lunge · Advanced · reps
   A plyometric lunge: from a deep lunge you jump explosively, switch the legs in the air and land softly in a lunge with the other leg forward, arms swinging opposite to the legs.