LEGS · COMPOUND
Walking Lunge
A moving single-leg squat pattern that challenges lower-body strength and balance.
Primary musclesQuads, Glutes
Secondary musclesHamstrings, Core
EquipmentDumbbells or bodyweight
DifficultyBeginner · Single-Leg Squat
How to perform
- Step forward into a comfortable stride.
- Lower until both knees bend under control.
- Push through the front foot and step into the next repetition.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the quads as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
Watch how to perform it
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