Walking lunges combine the load of a lunge with continuous movement and core control.

Muscle group: Quadriceps

Steps

Hold a barbell on your upper back or a dumbbell in each hand. Stand with feet about 20 cm apart, toes forward. Take a long step forward with your abs braced and torso upright. Lower until the front knee is bent about 90 degrees and the rear knee stays above the floor. Pause, push off the rear foot and step into the next lunge with the other leg. Practise without weights until the movement is steady.

All exercises