Walking Lunge
Walking lunges for distance. Strength and dynamic stability at once. It works mainly the quads, glutes and adductors, with help from the hamstrings and calves.
Flawless ranks it by lifetime volume: Gold, the third of eight ranks, starts at 25,000 kg.
How to do Walking Lunge
- Stand tall with a dumbbell in each hand at your sides and the core braced.
- Step forward and lower until the rear knee is just above the floor and the front knee is at about 90 degrees, torso upright.
- Push through the front foot and bring the rear leg forward into the next step instead of returning.
- Keep the steps long enough that the front knee stays over the foot; alternate legs for the set.
These are the same steps you see in the exercise guide in the Flawless app.
Muscles worked
| Role | Muscle | Anatomical name |
|---|---|---|
| Primary | Quads | Quadriceps femoris |
| Primary | Glutes | Gluteus maximus |
| Primary | Adductors | Adductores |
| Secondary | Hamstrings | Biceps femoris |
| Secondary | Calves | Triceps surae |
Muscle data from StrengthLog.
Why do it
- Legs and glutes through a long range
- Balance and coordination under load
- Conditioning that shows up fast
How Flawless ranks Walking Lunge
| Rank | Total volume |
|---|---|
| Bronze | start |
| Silver | 5,000 kg |
| Gold | 25,000 kg |
| Platinum | 50,000 kg |
| Diamond | 100,000 kg |
| Obsidian | 150,000 kg |
| Painite | 250,000 kg |
| Antimatter | 1,000,000 kg |
Flawless ranks Walking Lunge by lifetime volume: the weight × reps of every set you have logged, added up. The ladder is the same for everyone, because it measures work done rather than strength relative to bodyweight. The rank updates after every workout.
Similar exercises
Questions
What muscles does Walking Lunge work?
It works mainly the quads, glutes and adductors, with help from the hamstrings and calves.
How do you do Walking Lunge?
Stand tall with a dumbbell in each hand at your sides and the core braced. Step forward and lower until the rear knee is just above the floor and the front knee is at about 90 degrees, torso upright. Push through the front foot and bring the rear leg forward into the next step instead of returning. Keep the steps long enough that the front knee stays over the foot; alternate legs for the set.
How does Flawless rank Walking Lunge?
By lifetime volume: the weight × reps of every set you have logged, added up. Gold starts at 25,000 kg and Diamond at 100,000 kg, the same for everyone.
Try it free
Free on Google Play and the App Store. The whole log is free; PRO is optional.