Calisthenics
Beginner week

Walking lunge

  • Thighs
  • Glutes

Lunge forward, one leg after the other, moving across the room.

Forward lunge: standing, then one foot stepped forward with the back knee near the floor.
The drawing shows a forward lunge. For walking lunges, step forward into the next lunge instead of stepping back.Illustration © DAREBEE (CC BY-NC-ND 4.0)

How to do it

  1. Stand tall with your feet hip-width apart.
  2. Take a big step forward with one foot.
  3. Bend both knees until your back knee is just above the floor.
  4. Push up and bring your back foot forward into the next lunge.

Common mistakes

  • Front knee caving inwards. Keep it over your middle toes.
  • Steps too short, so your front knee goes far past your toes. Take longer steps.
  • Leaning forward. Keep your chest up.

Easier or harder

EasierReverse lunge
Harder

Pause for a second at the bottom of each lunge.

In the plan

Beginner
Not used
Intermediate
Beginner week