Tip: The Walking Lunge for Quads, Hams, and Glutes

Fix the most common problems and learn to perform it the right way to target the muscles you most want to improve.

There are three levels of lunging. The split squat (where your feet do not move), the static lunge (where you step forward then back) and finally the walking lunge. With the walking lunge, you step forward every time, moving across the floor.

Keep the torso straight and use a weight that allows you to propel yourself smoothing forward, "chaining up" the movement without having to stop and reset between sets.

  • Take shorter steps to target the quads.
  • Take longer steps to target the glutes and hamstrings.
  • Use medium steps for overall lower body development.

The walking lunge can be performed with dumbbells, a barbell on the back, or even a barbell held in the front in a front squat or Zercher position.

Christian Thibaudeau specializes in building bodies that perform as well as they look. He is one of the most sought-after coaches by the world's top athletes and bodybuilders. Check out the Christian Thibaudeau Coaching Forum.